The Anti-Anxiety Diet
Page 18
Breakfasts
Butternut and Brussels Breakfast Hash
FOOD AS MEDICINEButternut squash is one of the richest serotonin foods, providing 398mg serotonin per 100g of squash! This moodstabilizing starch paired with detox-supporting Brussels sprouts makes for an amazing start to the day. Sulforaphane compounds in Brussels sprouts are known to promote anti-inflammatory activity in the cardiovascular system and help repair any damage in the blood vessels. The body is able to use the sulfur to bind with toxic substances and remove them from the body. Sprouts also provide antioxidants such as vitamin C and beta-carotene, which help bind oxidized substances and prevent them from causing damage. Brussels sprouts are also a good source nutrients such as folate, manganese, potassium, phosphorus and omega-3 fatty acids.
Makes: 2 servings
Prep time: 10 to 15 minutes
Cook time: 30 to 40 minutes
4 slices pasture-raised bacon
½ yellow onion, diced
2 cloves garlic, minced
1 cup diced butternut squash
½ teaspoon sea salt
¼ teaspoon black pepper
½ teaspoon fresh sage, minced
½ teaspoon fresh thyme
1 cup Brussels sprouts, halved
4–6 pasture-raised eggs
¼ cup broccoli sprouts, for garnish
1.Cook bacon in a medium cast-iron skillet over medium-high heat until crispy.
2.Remove the bacon and set aside on paper towels. Keep bacon grease in the pan and add the onion and garlic. Cook until translucent and starting to brown, about 5 minutes.
3.Add the butternut squash along with the seasonings. Cook, stirring every couple of minutes, until squash has begun to soften, about 15 minutes.
4.Add the Brussels sprouts and mix with the squash. Cook another 10 minutes, stirring occasionally, until both the butternut squash and Brussels sprouts are cooked through and browned.
5.With the back of a spoon, create a one inch well and crack an egg into it. Repeat with the remaining eggs. Turn down the heat to low and cook, covered, about 3 to 4 minutes until egg whites are fully cooked and yolks are to your liking.
6.Chop the bacon into ½ inch pieces and add to the skillet. Top with the broccoli sprouts for serving.
Nutrition facts per serving
Calories: 367Carbohydrates: 17gFiber: 5gProtein: 27gFat: 22g
Caramelized Onion, Turkey, and Kale Egg Muffins
FOOD AS MEDICINEEggs provide about 7 grams of protein each, as well as choline for brain development and omega-3s for heart health. Cooking your onions may reduce the vitamin C content in them; however, you will not lose too much of the key polyphenols quercetin and glutathione. These two super antioxidants reduce histamine activity and free radical overload. If you don’t have the patience to caramelize the onions, sautéing them will work fine in this recipe. These egg muffins are a great make-ahead breakfast and can even be frozen and reheated throughout the week.
Makes: 6 (2-muffin) servings
Prep time: 10 minutes, or 40 to 45 minutes with caramelization
Cook time: 30 to 35 minutes
1 tablespoon ghee
1 onion, thinly sliced
½ pound ground organic turkey thighs (80/20 blend of lean/fat)
1 bunch lacinato kale, cut into thin strips
12 pasture-raised eggs
1 teaspoon sea salt, plus more to taste
¼ teaspoon black pepper, plus more to taste
1 teaspoon paprika
1 tablespoon fresh chopped sage
1 tablespoon thyme, leaves removed from stalk (about 5 sprigs)
1.Preheat oven to 350°F.
2.Coat a muffin tin with coconut oil or use parchment muffin liners for easy cleanup.
Feeling zen? Start with caramelizing the onions:
1.Heat the ghee in a cast-iron skillet over medium-low heat.
2.Add the onion and a pinch of salt and stir to coat.
3.Cook for 30 to 45 minutes, stirring only every 10 minutes or so to prevent burning.
4.Move on to step 3 below.
Need to knock it out? Start with a quicker sauté:
1.Heat the ghee in a cast-iron skillet over medium-low heat. Add only half the onion and a pinch of salt, and stir to coat.
2.Allow to sauté for about 3 to 5 minutes before stirring, and let cook for another 3 minutes.
3.Turn the heat up to medium and add the ground turkey with an additional pinch of salt and pepper. Stir every couple of minutes until turkey is cooked through and browned.
4.Fold the kale into onion and turkey mixture and allow to cook down, about 2 to 3 minutes. Then turn off heat.
5.Crack the eggs into a large bowl and whisk. Add the sea salt, black pepper, paprika, sage, and thyme; stir until incorporated.
6.Divide the turkey, kale, and onion mixture between the muffin tins, then fill with the egg mixture.
7.Bake for 30 to 35 minutes or until the eggs rise and are cooked through with the center of each muffin no longer jiggly.
Nutrition facts per serving
Calories: 300Carbohydrates: 8gFiber: 6gProtein: 28gFat: 17g
Sweet Potato Avocado Toast
Sweet potatoes come in about 400 varieties and two main hues, with either cream- or orange-colored flesh. When you have removed grains from your diet and are looking for something hearty to sink your teeth into, these sweet potato toasts are sure to tame sugar cravings while keeping your blood sugar stable!
FOOD AS MEDICINESweet potatoes are rich in beta-carotene (which the body converts to vitamin A) and are also good sources of vitamin C, manganese, copper, vitamin B6, potassium, iron, and dietary fiber. Antioxidant compounds in sweet potatoes have anti-inflammatory effects and can target brain and blood vessel health.
Makes: 4 servings
Prep time: 5 to 10 minutes
Cook time: 15 minutes
1 medium sweet potato, sliced vertically in ¼-inch slices
1 tablespoon avocado oil
1 medium avocado
1 teaspoon lemon juice
8 to 10 cherry tomatoes, sliced
4 slices pasture-raised bacon, chopped or torn
4 eggs, prepared as desired
1 teaspoon red pepper flakes
sea salt, to taste
1.Preheat the oven to 400°F.
2.Brush the sweet potato slices lightly on both sides with the avocado oil.
3.Place the slices on a baking sheet and roast for about 15 minutes, until potato slices are cooked through and lightly browned but not mushy.
4.While the sweet potato slices are roasting, mash the avocado with a fork and sprinkle with sea salt and lemon juice.
5.Remove the sweet potato slices from the oven and spread the avocado mixture over the slices. Top with the tomato slices and bacon pieces.
6.Add a fried or poached egg for protein, and sprinkle with pepper flakes and salt to garnish.
Nutrition facts per serving
Calories: 294Carbohydrates: 22gFiber: 7gProtein: 10gFat: 20g
Prosciutto Egg Cups
FOOD AS MEDICINEEggs are a nutritionally dense food, providing about 7 grams of protein each, as well as choline for brain development and omega-3s for heart health. Eggs are also high in sulfur, which supports detoxification as well as cysteine and Vitamin D. Choose pasture-raised eggs and always eat the yolk—this is where the nutrients are most concentrated!
Makes: 6 servings
Prep time: 10 minutes
Cook time: 15 to 20 minutes
12 thin slices prosciutto
12 pasture-raised eggs
2 tablespoons fresh chopped chives
1.Preheat oven to 350°F.
2.Line 12 muffin tins with one slice each of prosciutto, making sure it is covering the entire surface. This will replace your muffin liner and requires no greasing of the tin!
3.Carefully crack one egg into each tin. Bake for 15 to 20 minutes, until yolks are set to your liking (I like them a little runny).
Remove from the oven and sprinkle with the chives.
Nutrition facts per serving
Calories: 210Carbohydrates: 0gFiber: 0gProtein: 20gFat: 14g
Smoked Wild Salmon Scramble
FOOD AS MEDICINESalmon is one of the best sources of cardioprotective omega-3 essential fatty acids. Omega-3 fatty acids are responsible for reducing inflammation in the body and preventing plaque buildup in the arteries, as well as promoting healthy cognitive function and skin health. I also love the omega-3s from salmon because they are said to increase metabolism and decrease fat cell size—particularly belly fat! Choosing wild caught over farmed salmon ensures you are getting all the omega-3 salmon naturally has to offer minus harmful chemicals and hormones found in farmed salmon.
Makes: 2 servings
Prep time: 10 to 15 minutes
Cook time: 4 to 5 minutes
4 pasture-raised eggs
2 tablespoons coconut milk (optional)
pinch sea salt
pinch black pepper
4 ounces wild caught smoked salmon, torn into 1 inch pieces
1 tablespoon grass-fed butter
2 tablespoons fresh chopped chives
2 tablespoons fresh chopped dill
2 teaspoon capers
1.Whisk the eggs, coconut milk, sea salt, and pepper in a medium bowl. Add the smoked salmon pieces.
2.Heat a cast-iron skillet over medium-low heat. Once heated, add the butter.
3.Pour the egg mixture into the skillet and cook, stirring gently to scramble, about 3 minutes.
4.Once cooked, fold in the chives, dill, and capers.
Nutrition facts per serving
Calories: 288Carbohydrates: 5gFiber: 0gProtein: 19gFat: 17g
Quick Coconut Yogurt
FOOD AS MEDICINEProbiotics mean “for life,” and you want to support your gut with as much beneficial life as you can tolerate, ideally with one probiotic-rich food per day! When removing dairy during the anti-anxiety diet, the reduction of yogurt consumption can unfavorably reduce probiotic intake. This recipe gives you the benefits of probiotics without the hit of casein or lactose. Also, coconut milk provides a rich source of beneficial fats to reduce inflammation as well as compounds to reduce yeast activity in the body. I recommend Native Forest Simple brand, which has only coconut and water as ingredients, with no binders or fillers. This rich, creamy yogurt goes great with a ⅛ to ¼ cup of fruit or mixed into a savory sauce with curry powder, or stands alone as a balanced snack!
Makes: 3 (6-ounce) servings
Prep time: 5 minutes, 36 to 48 hours to ferment
1 (16-ounce) can full-fat coconut milk
½ teaspoon gelatin
2 Naturally Nourished Restore Baseline probiotic capsules, each providing 15 billion CFU of a 50:50 blend of Lactobacillus and Bifidobacterium strains
2 teaspoons vanilla extract
1.Shake can of coconut milk vigorously and pour contents into a clean, 1-liter jar.
2.Whisk in gelatin. If you are not able to make a smooth texture, blend mixture on high in blender.
3.Return mixture to jar and add in powder from opened probiotic capsules, discarding capsule exterior. Stir in the powder with a wooden spoon and top the jar with a cheesecloth, securing with a rubber band on top.
4.After 36 to 48 hours, stir the yogurt and add in vanilla. Eat immediately or place a lid on the jar and refrigerate for 5 to 7 days.
Nutrition facts per serving
Calories: 209Carbohydrates: 4gFiber: 1gProtein: 2gFat: 20g
Paleo Pumpkin Protein Pancakes
FOOD AS MEDICINEJust 1 cup of cooked pumpkin offers 200% of your daily needed vitamin A in the form that best protects your vision. The soluble fiber and zinc in pumpkin play a role for blood sugar and insulin regulation while the phytosterols in the seeds aid in lowering bad cholesterol levels. The abundance of antioxidants serve to scavenge free radicals while protecting against oxidative damage and decrease inflammation in the body.
Makes: 2 (3-pancake) servings
Prep time: 5 to 10 minutes
Cook time: 5 to 10 minutes
¼ cup coconut flour
½ teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon ground ginger
¼ teaspoon ground cloves
1 scoop grass-fed whey protein powder
pinch sea salt
4 eggs
½ cup pumpkin puree
1 teaspoon vanilla extract
2 tablespoons maple syrup
1 tablespoon butter or ghee
1.In a large bowl, the coconut flour, cinnamon, nutmeg, ginger, cloves, whey protein, and sea salt.
2.In a medium bowl, whisk together the eggs, pumpkin puree, vanilla, and maple syrup.
3.Add the wet ingredients to the dry and mix until well combined.
4.Melt butter or ghee in a medium skillet over medium heat. Pour about ¼ cup of batter into the skillet to create a 3-inch pancake. Cook until bubbles begin to appear, then carefully flip and cook until golden brown, about two more minutes. Repeat for remaining batter.
Nutrition facts per serving
Calories: 355Carbohydrates: 28gFiber: 8gProtein: 26gFat: 12g
Pumpkin Nut and Seed Bars
FOOD AS MEDICINEPumpkin seeds and flesh provide support for inflammation, cancer, and eye health. Pepitas, or pumpkin seeds, contain a compound called phytosterols, which have been shown to help lower the bad cholesterol levels in your blood. The flesh is high in vitamin A, an antioxidant that promotes healthy immune system and skin. Additional antioxidants in pumpkin, such as vitamin C, beta-carotene, and vitamin E, help bind to damaging free radicals in the body and protect against further damage and inflammation. This no-bake bar is a great low-glycemic blend that will provide healthy fats while filling the flavors of fall without the excess sugar!
Makes: 12 (1-bar) servings
Prep time: 15 to 20 minutes, 4 hours to set
⅓ cup pumpkin seeds
½ cup walnuts
½ cup pecans
4 pitted dates, chopped
½ teaspoon sea salt, plus more to taste
2 tablespoons pumpkin puree
⅓ cup cashew butter
2 tablespoons coconut oil
1 teaspoon cinnamon
1 teaspoon maple syrup (optional)
1 scoop collagen peptides
1 teaspoon vanilla extract
1 to 2 teaspoons water, as needed
1.Place the pumpkin seeds, walnuts, and pecans in the food processor. Pulse with six to eight turns of your “s” blade.
2.Add the dates and sea salt and pulse until combined and in small pieces, about 20 pulses. The mixture should be very textured with small pieces of each ingredient. Place mixture in a medium bowl and set aside.
3.Place the pumpkin puree, cashew butter, coconut oil, cinnamon, and optional maple syrup in a small saucepan over medium-low heat. Stir frequently, until combined. Add a pinch of salt to taste depending on the cashew butter you are using.
4.Turn off the heat. Add the collagen peptides and vanilla extract, and stir. Add the water as needed to achieve a maple syrup viscosity.
5.Once a creamy, pourable thickness is achieved, pour the liquid mixture into the bowl with the nut, seed, and date pieces, and combine.
6.Press the mixture into a pan lined with parchment paper. Place in the refrigerator for at least 4 hours before cutting into bars. These store best in the fridge or freezer.
Nutrition facts per serving
Calories 196Carbohydrates: 13gFiber: 4gProtein: 7gFat: 15g
Coconut No-Oatmeal
FOOD AS MEDICINEThis grain free “oatmeal” uses shredded coconut instead of oats, making it a great low-carb alternative to traditional oatmeal that is equally satiating and delicious when you’re craving a warm breakfast. Coconut contains medium-chain fatty acids (MCTs), which work to tonify the adrenal glands, aid in sleep regulation, reduce stress, and boost the metabolism. While saturated fat once got a bad rap, we
are now learning that eating this type of fat can aid in weight loss and appetite regulation and even be heart protective! Coconut also contains lauric and caprylic acids, which have antibacterial, antifungal, and antiviral benefits. Caprylic acid also has the unique ability to combat yeast overgrowth in the body. The addition of whey protein supports lean body mass and cognitive function, making this a balanced breakfast!