A cookbook
for one
particular
biology.
- Recipes filed
- 07
- Light statuses
- 03
- Alliums used
- 00
- Nightshades
- 00
- Seed oils
- 00
- Histamine bombs
- 00
The household kitchen runs on a strict protocol: zero alliums, zero nightshades, zero seeds, zero legumes, no dairy, no eggs, no grains, no mushrooms, low saturated fat, strictly low-histamine. What reads as a list of restrictions is really a design constraint — a frame inside which every dish must be unusually deliberate. Fennel where you would expect onion. Sweet potato where you would expect a bean. Avocado where you would expect mayonnaise. Each substitution is a decision, and each decision has been rationalized against one specific biology.
This archive collects the working recipes from that kitchen, set in the editorial format of the test-kitchen journal: the rule, the method, and a note explaining why it works here — for this household, in this body, against these constraints.
— The editors
The Safe Matrix
Full reference →A taxonomy of permitted and forbidden ingredients, classified by stoplight, set in the manner of a botanical plate.
Proteins
- Chicken breast & thighs fresh / IQF
- Ground turkey & turkey breast
- Wild salmon, halibut, shrimp FAS
- Optimal Amino powder
Vegetables & aromatics
- Fennel bulb primary aromatic
- Zucchini & summer squash
- Cucumbers
- Carrots, celery, asparagus
- Raw broccoli sprouts
Starches
- Sweet potato fully cooked
- Cassava root, pure
Fats
- Avocado
- Extra virgin olive oil
- Avocado oil
Fruit
- Berries — raspberry, blueberry, blackberry
- Apples, pears, grapes
Flavor toolkit
- Fresh ginger sharp aromatic
- Lemons & limes
- Cilantro, basil, parsley, mint, dill
- Rosemary, thyme, sage, oregano
- Cumin, coriander, turmeric, Ceylon cinnamon
- Sea salt
Cook before eating
- Mature broccoli steam, roast, pressure
- Cauliflower same
- Cabbage braised — no raw slaw
Portion-controlled fruit
- Peaches ½–1 cup
- Mangoes ¼–½ cup
Fat & condiment caps
- Coconut oil sparingly
- Coconut aminos sparingly
- MCT oil 1 tbsp / day max
- Pork rinds watch total fat
- Cassava chips avocado/coconut oil only
Leftover discipline
- Bone broth moderate volume
- Cooked meat freeze immediately, thaw rapidly
Alliums & nightshades
- Onions, garlic, leeks, shallots
- Scallions, onion / garlic powder
- Tomatoes paste, sauce, ketchup
- White, red, yellow potatoes
- Bell peppers, jalapeños, serranos
- Eggplant
- Chili powder, paprika, cayenne
Seeds, legumes, grains
- All seeds & tahini
- Seed oils canola, safflower, sunflower
- All beans, peas, lentils, pea protein
- Soy edamame, tofu, soy sauce
- All grains wheat, corn, oats, rice, quinoa
Dairy, eggs, meats
- All dairy & whey
- All eggs & mayonnaise
- Beef high arginine
- Canned fish histamine
- Cured meats, bacon, deli, jerky
Fungi, algae, ferments
- All mushrooms
- All seaweed & kelp
- Kimchi, sauerkraut, kombucha
- Kefir, yogurt
- Dried fruit sulfites
From the archive
Seven recipes filedSafe Matrix Turkey Chili
Rich, thick, and savory — bypassing the need for tomatoes, chili powders, and beans.
Modified Low-Fat Cauliflower “Hummus”
A creamy savory dip with virtually zero saturated fat, zero legumes, zero seeds.
The Avocado-Bound Chicken Salad
Replaces inflammatory egg-mayonnaise with clean, brain-healthy fats.
Zucchini & Cilantro “Verde” Salsa
A vibrant, tangy dip that perfectly mimics tomatillo salsa without the nightshades.
Homemade Turkey Breakfast Patties
A savory, low-fat alternative to commercial sausage, bypassing histamine and hidden spices.
Clear-Broth Ground Turkey & Herb Soup
A comforting, safe soup using zucchini and sweet potato for bulk — now with bay.
The High-Calorie Optimal Amino Smoothie
A meal-replacement smoothie, now in two phases: a Sunday batch and a sixty-second morning blend.