To make the dressing: In a wide-mouthed jar, place the cilantro, mint, scallion, garlic, ginger, lime juice, oil, almond milk, salt, and ground red pepper. Blend with a hand blender. (Alternatively, place all the ingredients in a small blender or food processor and blend until well mixed.)
Place a base of lettuce on each plate. Add a handful of noodles to each. Then top with plenty of mung bean sprouts, carrot, red bell peppers, and snow peas (if using). Drizzle with the dressing. Sprinkle the scallion, cilantro, and peanuts on top. Garnish with the lime wedges.
Entrées
LENTIL BURGERS
These lentil burgers are packed with flavor and a delicious alternative to meat burgers. Once you’ve tasted them, you’ll want to make them a regular part of your diet.
MAKES 8
3 tablespoons extra-virgin olive oil, divided
1 medium onion, finely chopped
3 cups cooked lentils, drained and rinsed
1 cup quick-cooking oats
1 teaspoon unrefined sea salt
Pinch of ground black pepper
½ teaspoon ground cumin
2 tablespoons psyllium husks
Place 1 tablespoon of the oil in a skillet over medium-low heat. Add the onion and cook, stirring frequently, until lightly browned.
While the onion is cooking, mash the lentils in a large bowl using a potato masher. Add the oats, salt, pepper, cumin, and psyllium husks. Mash together until mixed.
Add the cooked onion to the lentil mixture and stir everything together.
Using your hands, form the mixture into burgers, being sure to press the burger ingredients together firmly.
Heat the remaining 2 tablespoons of oil in the skillet and cook the burgers for about 5 minutes per side, or until browned.
BASIL-LETTUCE-TOMATO-PEPPER (BLTP) SANDWICHES
A healthier take on the traditional BLT, this is one of my husband’s all-time-favorite sandwiches. The basil, lettuce, tomato, and roasted red bell pepper are a fantastic flavor combination!
MAKES 2
4 slices whole grain gluten-free or ancient grain bread
2 tablespoons extra-virgin olive oil, divided
1 red bell pepper
1 package (1 ounce) fresh basil
6 whole peppercorns or freshly ground black pepper to taste
¼ teaspoon unrefined sea salt
1 clove garlic
1 tomato, sliced
Lettuce
Preheat the grill. Brush one side of each slice of bread with some of the olive oil.
Cut the bell pepper into 4 large pieces and brush with a small amount of the olive oil. Grill for 5 to 10 minutes, turning once. Remove from the grill.
In a mortar and pestle (or food processor, if you prefer) combine 1 tablespoon of the olive oil, the basil, peppercorns or ground black pepper, and salt until they form a fine paste.
Placing the oil-covered side down, grill the bread for 2 minutes and remove from the heat when finished.
Rub the clove of garlic over the grilled side of each slice of bread.
Spread the basil mix on the grilled side of 2 slices of bread.
Place the red pepper on top of the basil mix. Add the tomato and lettuce. Top with the other 2 slices of grilled bread and serve.
PINEAPPLE-BASIL RICE
I’m always trying to come up with unique and delicious ways to prepare brown rice to get more of this healthy grain (actually a seed) into my diet. It’s so good, even brown rice haters will love it.
MAKES 2 TO 4 SERVINGS
1 cup brown rice
2 cups water
2 tablespoons coconut oil, divided
Large handful of fresh basil leaves
¾ cup finely chopped fresh pineapple
½ teaspoon unrefined sea salt
In a medium pot, combine the rice, water, and 1 tablespoon of the coconut oil. Bring to a boil over medium-high heat. Once the water begins to boil, immediately reduce the heat to low and let simmer, covered, for 45 to 50 minutes, or until all the water has been absorbed.
In a medium to large bowl, toss together the cooked rice, remaining 1 tablespoon of coconut oil, basil, pineapple, and salt until combined. Serve immediately.
DAIRY-FREE PASTA ALFREDO WITH ASPARAGUS
This pasta is so rich and creamy that you won’t miss the dairy products at all. The asparagus adds a delightful nuttiness that adds to the great flavor of the pasta.
MAKES 2 TO 4 SERVINGS
1 package (16 ounces) brown rice pasta
1 tablespoon extra-virgin olive oil
1 clove garlic, minced
1 tablespoon brown rice flour
1 cup unsweetened almond milk
½ teaspoon unrefined sea salt
Freshly ground black pepper to taste
1 bunch (about 1 pound) asparagus, cut into 1'' pieces
In a large pot, cook the pasta according to package directions.
In the meantime, in a large pan over medium heat, heat the oil. Add the garlic and cook, stirring frequently, for 1 minute or until lightly golden. Add the rice flour and stir to combine, then cook for 30 seconds to 1 minute, or until lightly browned. Add the almond milk, salt, and pepper and stir for 1 to 2 minutes, or until combined and the mixture thickens. Add the asparagus pieces. Stir until the asparagus is cooked, about 5 to 10 minutes. Immediately stir the cooked pasta into the sauce. Toss and serve immediately.
GREEN BEAN RAGOUT
This Italian-inspired recipe is great as a side dish for pasta, chicken, fish, or your favorite Italian veggie dishes. It has a nutty flavor that complements the flavor of the tomato sauce.
MAKES 2 TO 4 SERVINGS
2 cloves garlic, minced or pressed
1 tablespoon extra-virgin olive oil
3 tomatoes, chopped
1½ cups fresh green beans, ends removed (if unavailable, use frozen)
1 small zucchini, cut into large chunks
⅛ teaspoon Himalayan crystal salt or Celtic sea salt, or to taste
Freshly ground black pepper to taste
In a medium saucepan over medium heat, cook the garlic in the oil, stirring frequently, for 1 to 2 minutes or until slightly golden.
Add the tomatoes, green beans, zucchini, salt, and pepper, and cover with a lid. Allow to simmer over medium-low heat for 10 to 15 minutes, or until the veggies are cooked but not mushy.
QUICK SPELT BREAD
While not gluten-free, spelt is an ancient wheat grain that many people tolerate well. This bread doesn’t require any kneading or bread machines. You can throw it together in under 10 minutes, but you’ll need to let it bake for 50 to 55 minutes.
MAKES 10 TO 12 SERVINGS
1¾ cups whole grain spelt flour
½ cup multigrain cereal or whole oats
1½ teaspoons aluminum-free baking powder
2 tablespoons water
1¼ cups rice milk or almond milk
2 tablespoons honey
½ cup extra-virgin olive oil or coconut oil
2 tablespoons ground flaxseeds (you can grind your own in a coffee grinder)
Preheat the oven to 350°F. Grease a 9'' x 5'' loaf pan.
In a food processor, pulse the flour, cereal or oats, and baking powder.
In a separate bowl, whisk together the water, milk, honey, oil, and flaxseeds. Slowly pour the flaxseed mixture into the flour mixture. Stir until well mixed.
Pour the batter into the loaf pan and bake for 50 to 55 minutes.
Let the bread cool in the pan on a rack for 5 to 10 minutes before removing it and serving it.
GRILLED SALMON WITH PLUM-BLUEBERRY-GRAPE SALSA
I could eat this amazing dish regularly. The garam masala dry rub provides a wonderful contrast to the fresh, sweet taste of the fruit salsa. You’ll enjoy the taste sensation, while your body will love the omega-3 fatty acids from the salmon and the disease-fighting proanthocyanidins found in the Plum-Blueberry-Grape Salsa.
MAKES 2 SERVINGS
SALMON
<
br /> 1 teaspoon garam masala powder
¼ teaspoon unrefined sea salt
2 salmon fillets or steaks
SALSA
1 black plum, pitted and chopped into small cubes
⅓ cup fresh or frozen blueberries
½ cup quartered purple grapes
Small handful of chopped fresh cilantro
Dash of Himalayan crystal salt or Celtic sea salt
Splash of white wine vinegar
½ teaspoon honey
To make the salmon: Preheat the grill. Rub the garam masala and salt into the top of the salmon fillets or steaks (the side without skin).
Grill for 3 minutes skin side down if using fillets or 5 minutes if using steaks. Turn and cook for 3 minutes if using fillets or 5 minutes if using steaks.
To make the salsa: In a small bowl, combine the plum, blueberries, grapes, cilantro, salt, vinegar, and honey. Toss to blend.
Spoon the salsa over the grilled salmon.
Desserts
STRAWBERRY-BLUEBERRY PUDDING
This is a quick and easy way to satisfy a sweet tooth. From fridge to fantastic in under 5 minutes!
MAKES 2 SERVINGS
1 avocado, peeled and pitted
Juice of ½ lemon
½ cup frozen blueberries
½ cup fresh strawberries, hulled
In a food processor, place the avocado, lemon juice, blueberries, and strawberries. Process until smooth. (Alternatively, use a hand blender.) Serve immediately.
DAIRY-FREE VANILLA ICE CREAM
This is the fastest, easiest, and most nutritious ice cream you can make. And it tastes great. If you don’t have an ice cream maker, you can freeze it in ice pop molds to make delicious vanilla ice cream pops.
MAKES 2 TO 4 SERVINGS
⅔ cup unsalted raw cashews
4 fresh Medjool dates, pitted (or more if you prefer a sweeter ice cream)
2½ cups unsweetened almond milk
2 teaspoons pure vanilla extract or vanilla powder (see note)
In a blender, place the cashews, dates, almond milk, and vanilla extract or powder. Blend until smooth. Pour into an ice cream maker and follow the manufacturer’s instructions. Serve immediately.
Note: Vanilla powder is ground vanilla beans and is not the same as vanilla sugar.
CHOCOLATE TRUFFLES
Forget the double boilers, thermometer, and delicate techniques required to make traditional truffles. These delectable bites take minimal effort and can be made in less than 15 minutes. They satisfy even the worst chocolate cravings, yet are packed with calcium, magnesium, and even fiber!
MAKES 12
⅔ cup raw almonds
6 fresh Medjool dates, pitted
2 tablespoons unsweetened cocoa powder + additional to coat the truffles
In a food processor, finely grind the almonds. Add the dates and 2 tablespoons of cocoa and process until smooth.
Take a large teaspoonful of the almond-chocolate mixture and roll it into a ball between your palms. Roll the ball in additional cocoa to coat.
Continue until all of the almond-chocolate mixture is used.
PLUM PUDDING
The key to the creamy texture and sweet taste of this pudding is using fruit that is really ripe. I like using black plums, since they are so sweet. Papayas are ripe when their skin turns quite yellow and the flesh yields slightly to the touch. These fruits offer an outstanding combination of delicious taste and excellent nutrition.
MAKES 2 TO 4 SERVINGS
4 ripe plums, skin left on, pitted
½ small papaya, peeled and seeded, or about 1 cup cubed papaya
1 teaspoon unpasteurized honey
In a blender, combine the plums, papaya, and honey. Blend until smooth. Chill before serving.
PEACH-PINEAPPLE ICE CREAM
This is one of the most delicious ice creams I’ve ever tasted. It’s so good, no one will know it’s healthy. Yet it couldn’t be easier to make. It takes about 5 minutes plus a couple of hours of freezing time (less if you’re using an ice cream maker).
MAKES 2 TO 4 SERVINGS
2 cups cubed pineapple
2 peaches, skin left on, pitted and sliced
1 teaspoon unpasteurized honey
In a blender, combine the pineapple, peaches, and honey. Blend until smooth. Pour into empty ice cube trays and place in the freezer for 2 to 3 hours.
Serve as is or whip in a food processor just prior to serving.
STRAWBERRY GELATO
This delicious treat has a way of disappearing in a hurry. Once you’ve tasted it, you’ll completely understand how it makes its disappearing act. In addition to being packed with brain-building nutrients, it’s a cinch to make, so you can have this delicious soft-serve gelato ready to enjoy in only a few minutes.
MAKES 4 SERVINGS
1½ cups cubed fresh pineapple
2 cups frozen strawberries
1 cup frozen cranberries
1 cup water
In a blender, combine the pineapple, strawberries, cranberries, and water. Blend until smooth. (If your blender has a plunger attachment, you can use it to coax the ingredients to blend together smoothly.) Serve immediately.
STRAWBERRY-CHOCOLATE ROYALE
This sinfully delicious dessert is perfect for a romantic evening or to satisfy a chocolate craving. It can be whipped up in a matter of minutes.
MAKES 2 SERVINGS
1 large avocado, pitted and halved
3 tablespoons organic unsweetened cocoa powder
1 tablespoon pure maple syrup
1 banana, sliced
6–10 strawberries, hulled and sliced
Scoop the avocado flesh into a medium bowl.
Add the cocoa powder and maple syrup. Using a hand blender, mash the avocado, cocoa, and maple syrup together until the cocoa powder is integrated. Blend until smooth.
To serve, place a scoop of the chocolate-avocado mixture into the bottoms of 2 wine glasses. Add a layer of banana slices, then a layer of strawberry slices. Continue layering the chocolate mixture with the bananas and strawberries until all ingredients are used.
Tip: This dessert is best when served immediately.
ENDNOTES
Chapter 1
1Mayo Clinic Staff, “Diseases and Conditions: Traumatic Brain Injury,” May 15, 2014, mayoclinic.org/diseases-conditions/traumatic-brain-injury/basics/symptoms/con-20029302.
2Joseph Mercola, “Monsanto’s Roundup Herbicide May Be Most Important Factor in Development of Autism and Other Chronic Disease,” June 9, 2013, articles.mercola.com/sites/articles/archive/2013/06/09/monsanto-roundup-herbicide.aspx.
3H. Chen, “Anti-Inflammatory Drugs Dramatically Reduce Parkinson’s Risk,” Archives of Neurology 60 (2003): 1059–64.
4J. J. Gagne and M. C. Power, “Anti-Inflammatory Drugs and Risk of Parkinson’s Disease,” Neurology 74, no. 10 (March 2010): 995–1002, ncbi.nlm.nih.gov/pmc/articles/PMC2848103/.
5Kate Lowenstein, “Is Inflammation What’s Causing Your Depression?” March 23, 2014, prevention.com/health/health-concerns/link-between-inflammation-pain-and-depression.
6Ibid.
Chapter 2
1Nancy Appleton, PhD, Lick the Sugar Habit (New York: Avery, 1988).
2W. Jiang et al., “Dairy Food Intake and Risk of Parkinson’s Disease: A Dose-Response Meta-Analysis of Prospective Cohort Studies,” European Journal of Epidemiology 29, no. 9 (September 2014): 613–19, ncbi.nlm.nih.gov/pubmed/24894826.
3R. Panusch et al., “Food Induced (Allergic) Arthritis: Inflammatory Arthritis Exacerbated by Milk,” Arthritis and Rheumatism 29, no. 2 (February 1986): 220–26, onlinelibrary.wiley.com/doi/10.1002/art.1780290210/abstract.
4M. Heid, “Study: Common Anxiety, Sleeping Meds Linked to Alzheimer’s,” September 9, 2014, prevention.com/health/health-concerns/common-medications-linked-alzheimers?cid=socPVNN_20140910_31335366.
5S. Eckelkamp, “7 Ways to Prevent Alzheimer’s Disease,” August 28, 2013, abcnews.g
o.com/Health/Wellness/ways-prevent-alzheimers-disease/story?id=20086157.
6J. Robert Hatherill, PhD, The Brain Gate (Washington, DC: Lifeline Press, 2003), 81–82.
7Joseph Mercola, DO, “Avoiding Artificial Sweeteners? This Study Will Surprise You,” September 20, 2011, articles.mercola.com/sites/articles/archive/2011/09/20/why-are-millions-of-americans-getting-this-synthetic-sweetener-in-their-drinking-water.aspx?e_cid=20110920_DNL_art_1.
8Randall Fitzgerald, The Hundred-Year Lie (New York: Plume, 2007).
9Betty Kovacs, “Artificial Sweeteners: Health and Disease Prevention,” medicinenet.com/artificial_sweeteners/article.htm.
10Joseph Mercola, DO, “Could Deficiency in B Vitamins Be the Key Factor Spiking the Rise of Dementia and Alzheimer’s?” September 28, 2010, articles.mercola.com/sites/articles/archive/2010/09/28/high-doses-of-b-vitamins-can-reduce-brain-shrinkage-memory-loss.aspx.
Chapter 3
1S. Dunlevy, “High Sugar Diet Can Damage Your Brain in a Week, University of NSW Survey,” December 17, 2013, news.com.au/lifestyle/food/high-sugar-diet-can-damage-your-brain-in-a-week-university-of-nsw-survey/story-fneuz8wn-1226784379678.
2D. DiSalvo, “What Eating Too Much Sugar Does to Your Brain,” Psychology Today, April 27, 2012, psychologytoday.com/blog/neuronarrative/201204/what-eating-too-much-sugar-does-your-brain.
3Ibid.
4R. Fitzgerald, The Hundred-Year Lie: How to Protect Yourself from the Chemicals That Are Destroying Your Health (New York: Penguin, 2006), 72.
5Ibid., 107.
6R. Seroka and A. Babb, “Hold the Diet Soda? Sweetened Drinks Linked to Depression,” American Academy of Neurology 65th Annual Meeting Abstract, January 8, 2013, aan.com/PressRoom/home/GetDigitalAsset/10430.
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