by Mark Hyman
Quick Chicken Breast with Spanish Romesco Sauce
Poached Chicken Breast
Turkey Lettuce Wraps with Creamy Cashew Lime Sauce
Greek Chicken Thighs with Artichokes and Olives
Crispy Seared Duck Breast with Blueberry Balsamic Sauce
Braised Chicken with Creamy Cashew Gravy
BEEF AND LAMB
Beef and Veggie Stuffed Peppers
Spiced Lamb and Vegetable Shepherd’s Pie
Spiced Beef Taco Wraps with Guacamole
SEAFOOD
Coconut Curry Mussels with Zucchini Noodles
Five-Spice Seared Salmon with Sautéed Sesame Cabbage
Teriyaki Black Cod with Sesame Asparagus
Asian Ginger Shrimp with Creamy Almond Dipping Sauce
Macadamia-Coconut Crusted Fish Fillets
Grilled Scallops with Lemon-Caper Vinaigrette
Steamed Salmon Fillets with Lemon Aioli
SOUPS AND STEWS
Dr. Hyman’s Veggie-Bone Broth
Spiced Caribbean Tempeh Stew
Clam Chowder
Bistro Beef and Vegetable Stew
Cream of Mushroom Herb Soup
SAUCES
No-Cheese Sauce
Almond Sauce
Avocado Cream
Easy Creamy Blender Hollandaise
Rich Homemade Mayonnaise
SIDES AND VEGETABLES
Braised Sweet Fennel
Herbed Cauliflower “Rice”
Oven Caramelized Red Onions
Rosemary Garlic Sweet Potatoes
Lemony Broccoli Slaw
Raw Zucchini Ribbon, Tomato, and Avocado Salad
SNACKS
SPANISH ROMESCO DIP WITH VEGGIES
A classic sauce from the Catalonia region of Spain, Romesco works beautifully over fish or chicken and also as a snack dip with raw vegetables. For an extra layer of flavor, use smoked paprika. For a more fluid sauce, thin it with almond milk. For a thick dip, leave as is.
Yield: about 1¾ cups
Prep time: 5 minutes
½ cup (3 ounces) whole almonds
3 garlic cloves, peeled
half of a 16-ounce jar of roasted red bell peppers
2 tomatoes (8 ounces), quartered
¼ cup finely chopped onion
3 tablespoons olive oil
1½ teaspoons paprika, regular or smoked
1 teaspoon sherry vinegar or red wine vinegar
¼ teaspoon sea salt
¼ teaspoon ground black pepper
Insert the steel blade into the food processor work bowl. With the food processor running, drop the almonds and the garlic cloves in through the feed tube. Process until ground, 20 to 30 seconds.
Remove half of the peppers from the jar, 5 to 6 ounces in raw weight. Drain and seed the peppers, then roughly chop them. Add to the food processor the bell peppers, tomatoes, onion, oil, paprika, vinegar, salt, and pepper. Process all the ingredients until a fairly smooth sauce is achieved, 1 to 2 minutes.
Serve with your choice of freshly cut nonstarchy vegetables (celery, snap peas, cauliflower, broccoli, etc.).
Nutritional analysis per serving (1 cup vegetables, ¼ cup sauce): calories 150, fat 13 g, saturated fat 2 g, cholesterol 0 mg, fiber 4 g, protein 3 g, carbohydrate 7 g, sodium 170 mg
AVOCADO CREAM WITH CRUDITÉS
Creamy, luscious avocado pureed with smooth avocado mayonnaise and lime makes a great topping for burgers or chicken, as well as a dip with raw veggies for a snack.
Yield: about 1 cup
Prep time: 5 minutes
1 ripe avocado, peeled and pitted
¼ cup organic mayonnaise (for homemade, see Rich Homemade Mayonnaise, here)
1 teaspoon fresh lemon juice
2 pinches sea salt
Place the avocado, mayonnaise, lemon juice, and salt into the bowl of a food processor fitted with the steel blade and puree until smooth and creamy. Serve with your favorite fresh cut veggies.
Nutritional analysis per serving (1 cup vegetables, ¼ cup sauce): calories 180, fat 18 g, saturated fat 3 g, cholesterol 25 mg, fiber 4 g, protein 2 g, carbohydrate 6 g, sodium 115 mg
SMOOTHIES AND MORE
DR. HYMAN’S GREEN BREAKFAST SMOOTHIE
Yield: 1 serving
Prep time: 5 minutes
1 lemon, quartered (washed and unpeeled)
1 whole avocado, peeled and pitted
2 stalks celery
2 cups spinach
½ bunch parsley
½ bunch cilantro
1 organic cucumber (washed and unpeeled)
1 teaspoon organic extra virgin olive oil
pinch of sea salt
water (as needed to achieve desired consistency)
Place all ingredients in a blender and blend until smooth.
Nutritional analysis per serving (1 smoothie): calories 420, fat 30 g, saturated fat 5 g, cholesterol 0 mg, fiber 23 g, protein 12 g, carbohydrate 36 g, sodium 180 mg
BULLETPROOF COFFEE
This is a version of my friend Dave Asprey’s Bulletproof Coffee.
Yield: 1 serving
Prep time: 5 minutes
2 cups hot coffee (regular or decaf), ideally fresh brewed with organic beans
2 tablespoons grass-fed butter or ghee
2 tablespoons Dr. Bronner’s or Nutiva organic extra virgin coconut oil or 2 tablespoons MCT oil
optional: ½ teaspoon organic ground cinnamon or 1 teaspoon organic cocoa powder
Place all ingredients in a blender and blend until creamy and frothy.
Tip: For best results, make your coffee using a metal mesh filter or French press.
Nutritional analysis per serving (2 cups): calories 500, fat 54 g, saturated fat 44 g, cholesterol 80 mg, fiber 1 g, protein 0 g, carbohydrate 1 g, sodium 15 mg
NON-COFFEE VANILLA LATTE
For those who don’t want coffee, this is a great morning drink that provides fat without caffeine.
Yield: 1 serving
Prep time: 5 minutes
2 cups hot filtered water
2 tablespoons grass-fed butter or ghee
2 tablespoons Dr. Bronner’s organic coconut oil or 2 tablespoons MCT oil
1 teaspoon unsweetened vanilla powder or no-alcohol, gluten-free pure vanilla extract
optional: ½ teaspoon organic ground cinnamon and ¼ teaspoon cardamom
optional: 1 teaspoon organic cocoa powder
Place all ingredients in a blender and blend until creamy.
Nutritional analysis per serving (2 cups): calories 520, fat 54 g, saturated fat 44 g, cholesterol 80 mg, fiber 1 g, protein 1 g, carbohydrate 2 g, sodium 0 mg
GREEN MACHINE SMOOTHIE
This bright green smoothie gets its creaminess from nutrient-dense avocado, an excellent source of all nine essential amino acids our bodies need to build muscle, as well as brain and heart-healthy omega-3 fats. And the green tea, which is loaded with bioactive compounds, helps us increase fat burning. For the green tea, I use Republic of Tea Organic Double Green matcha tea.
Yield: 1 serving
Prep time: 5 minutes
1 cup unsweetened almond milk
¼ cup full-fat coconut milk
2 ounces (2 big handfuls) baby spinach leaves
½ small avocado
2 tablespoons hemp seeds
juice of 1 lime
1 packet green matcha tea (about 1 teaspoon)
Place all the ingredients in a blender and blend until smooth and creamy.
Nutritional analysis per serving (about 2 cups): calories 480, fat 39 g, saturated fat 7 g, cholesterol 0 mg, fiber 12 g, protein 16 g, carbohydrate 22 g, sodium 65 mg
RUBY SMOOTHIE
With nutty almond milk and creamy almond butter, this raspberry smoothie will blast off your day with healthy fat, antioxidants, and phytonutrients. For readers with nut allergies, use rice milk, hemp milk, or organic soy milk.
Yield: 1 serving
Prep time: 5 minutes
½ cup frozen unsweetened raspberries
2 tablespoons ground flaxseeds
2 tablespoons creamy almond butter
1 tablespoon chia seeds
1 tablespoon pomegranate powder (can substitute 3 strawberries)
Place all the ingredients in a blender and start to blend on low speed, gradually increasing to high speed. Blend until creamy and smooth.
Nutritional analysis per serving (2 cups): calories 430, fat 31 g, saturated fat 2 g, cholesterol 0 mg, fiber 15 g, protein 13 g, carbohydrates 31 g, sodium 320 mg
ISLAND DREAM SMOOTHIE
A creamy, light way to start the day with a touch of greens.
Yield: 1 serving
Prep time: 5 minutes
¾ cup unsweetened almond milk
¾ cup full-fat coconut milk
1 teaspoon no-alcohol, gluten-free pure vanilla extract (or unsweetened vanilla powder)
1 teaspoon ground cinnamon
1 handful baby spinach
Place all the ingredients in a blender and blend until smooth and creamy.
Nutritional analysis per serving (1½ cups): calories 250, fat 20 g, saturated fat 10 g, cholesterol 9 mg, fiber 5 g, protein 6 g, carbohydrate 9 g, sodium 55 mg
GINGER SPICE SMOOTHIE
This creamy, spiced, low-carb smoothie is a great way to start your day and get it into fat-burning mode. The ginger is also great for digestion.
Yield: 1 serving
Prep time: 5 minutes
1½ cups almond or cashew milk
2 tablespoons raw almond butter
2 teaspoons grated ginger
¼ teaspoon grated nutmeg
optional: 1 handful baby spinach or greens of choice
Place all the ingredients in a blender and blend until smooth and creamy.
Nutritional analysis per serving (1½ cups): calories 400, fat 31 g, saturated fat 4 g, cholesterol 0 mg, fiber 7 g, protein 13 g, carbohydrate 19 g, sodium 30 mg
TRIPLE GREEN SMOOTHIE
Full of high-quality fat with coconut milk and avocado, this bright green smoothie helps you burn fat and keeps you fueled.
Yield: 1 serving
Prep time: 5 minutes
1½ cups full-fat coconut milk
½ small avocado
juice of 1 lime
1 handful baby spinach leaves
Place all the ingredients in a blender and blend until smooth and creamy.
Nutritional analysis per serving (1½ cups): calories 330, fat 29 g, saturated fat 15 g, cholesterol 0 mg, fiber 7 g, protein 4 g, carbohydrate 14 g, sodium 65 mg
COCOA BLISS SMOOTHIE
Chocolate lovers, rejoice! You get to drink a chocolate shake for breakfast, and this one is power packed with creamy, healthy fat. Cacao not only adds great flavor, but is a good source of antioxidants, vitamins, and minerals.
Yield: 1 serving
Prep time: 5 minutes
1 cup almond or cashew milk
½ cup full-fat coconut milk
1 tablespoon raw cacao powder
1 teaspoon no-alcohol, gluten-free pure vanilla extract
1 tablespoon coconut butter
Place all the ingredients in a blender and blend until smooth and creamy.
Nutritional analysis per serving (1½ cups): calories 420, fat 33 g, saturated fat 18 g, cholesterol 0 mg, fiber 9 g, protein 10 g, carbohydrate 17 g, sodium 40 mg
AMAZON COCOA BERRY SMOOTHIE
This vivid purple smoothie will power your morning with Amazon acai berries and blueberries. A rich source of healthy omega fats, acai also provides vitamins and minerals. The cocoa powder, a good source of minerals, plays off the natural cocoa flavor of the acai berry.
Yield: 1 serving
Prep time: 5 minutes
1 packet (3.5 ounces) unsweetened frozen acai puree
½ cup plus 2 tablespoons filtered water
½ cup full-fat coconut milk
⅛ cup frozen blueberries
1 tablespoon hemp seeds
1 tablespoon chia seeds
1 tablespoon coconut butter
1 tablespoon cashew butter
1 tablespoon raw natural cocoa powder
Run the frozen acai packet under cold water for a few seconds and break it up with your fingers. Cut open the top and squeeze the acai into the blender. Add all the remaining ingredients to the blender and puree until smooth and creamy.
Nutritional analysis per serving (2 cups): calories 450, fat 37 g, saturated fat 18 g, cholesterol 0 mg, fiber 8 g, protein 10 g, carbohydrates 24 g, sodium 25 mg
KIWI-LIME SMOOTHIE
You would never guess the creaminess and protein in this smoothie come from tofu and cashew butter. All you will taste is the zesty zing of lime and citrusy kiwi. The tofu is a great source of protein.
Yield: 1 serving
Prep time: 5 minutes
1¼ cups unsweetened almond milk
3½ ounces organic silken tofu, drained
2 kiwis, peeled and quartered
2 tablespoons creamy raw cashew butter
2 tablespoons hemp seeds
juice of 1 lime
optional: ½ teaspoon no-alcohol, gluten-free pure vanilla extract or unsweetened vanilla powder
Place all the ingredients in the blender and blend until smooth and creamy.
Nutritional analysis per serving (2¼ cups): calories 500, fat 30 g, saturated fat 4 g, cholesterol 75 mg, fiber 8 g, protein 19 g, carbohydrate 41 g, sodium 170 mg
Specialty Milks
There are many wonderful specialty milk alternatives to standard dairy milk. Here are three easy basics that cover most needs, unless you have a nut allergy. Making homemade milks eliminates the unnecessary additives, sweeteners, thickeners, and preservatives that are often in boxed or refrigerated store brands. Once again, homemade wins!
COCONUT MILK
This is an easy way to whip up your own homemade coconut milk.
Yield: 1 quart
Prep time: 5 minutes
1 can (13.5 ounces) full-fat coconut milk
2¼ cups filtered water
Place the coconut milk and water in a glass container with a tight fitting lid. Shake or stir until well blended. Refrigerate and use within 4 to 5 days.
Nutritional analysis per serving (1 cup): calories 236, fat 25 g, cholesterol 0 mg, fiber 0 g, protein 1 g, carbohydrate 3 g, sodium 35 mg
ALMOND MILK
Soak the almonds overnight to soften them, making them easier to blend into milk. Soaking also unlocks nutrients, making them easier to absorb and digest.
Yield: 1¼ quarts (unstrained)
Prep time: Overnight for soaking, plus 2 minutes to blend
1 cup raw almonds
4 cups filtered water, plus water for soaking
Place the almonds in a glass container and add enough filtered water to cover the almonds by about 2 inches. Cover and refrigerate overnight or about 12 hours.
Drain off the soaking water. Add the 4 cups of filtered water and the almonds to a blender. Begin blending on low, slowly increasing the speed to high. Continue to blend on high speed for 60 to 90 seconds. For smoother, finer almond milk, pour the pureed milk through a nut-milk bag (found at most natural food and health stores or online) into a large bowl or back into a clean container. Squeeze the bag to get as much milk from the almond pulp as possible. Cover and refrigerate the milk and use within 3 days. Stir well or shake before using.
Nutritional analysis per serving (1 cup unstrained): calories 180, fat 15 g, saturated fat 1 g, cholesterol 0 mg, fiber 4 g, protein 6 g, carbohydrate 6 g, sodium 5 mg
Nutritional analysis per serving (1 cup strained): calories 90, fat 8 g, saturated fat 1 g, cholesterol 0 mg, fiber 2 g, protein 3 g, carbohydrate 3 g, sodium 5 mg
CASHEW MILK
Once the nuts are soaked and pureed, cashew milk is smooth and creamy (no need to strain).
Yield: 1¼ quarts
Prep time: Overnight for soakin
g, plus 2 minutes to blend
6 ounces raw cashews
4 cups filtered water, plus water for soaking
Place the cashews in a container and cover with filtered water by 2 inches. Allow the nuts to soak overnight covered in the refrigerator or on the counter. In the morning, drain the soaked nuts and place them in a blender. Add the 4 cups of filtered water. Begin blending on low, slowly increasing the speed to high. Blend on high for 60 to 90 seconds until the milk is smooth and creamy. Cover and refrigerate the unstrained milk. Use within 3 to 4 days. Stir well or shake before using.
Tip: For flavored milk, scrape out the seeds of 1 to 2 vanilla beans and add to the milk or add ground cinnamon or another aromatic spice before blending all together.
Nutritional analysis per serving (1 cup): calories 243, fat 18 g, saturated fat 3 g, cholesterol 0 mg, fiber 1.5 g, protein 7.6 g, carbohydrate 13.7 g, sodium 7 mg
CHIA AND BERRY BREAKFAST PUDDING
A nice departure from smoothies and eggs, this pudding is almost like eating dessert. Make it ahead of time for a quick, delicious breakfast. Chia seeds add protein, fiber, healthy omega-3 fats, and important minerals.
Yield: 4 servings
Prep time: 10 minutes