The Anti-Anxiety Diet
Page 19
Makes: 4 servings
Prep time: 5 minutes
Cook time: 10 minutes
1 cup shredded unsweetened coconut
2 tablespoons almond flour
½ cup coconut milk
½ cup filtered water, plus more as needed
½ teaspoon ground cardamom
1 teaspoon ground cinnamon
½ teaspoon ground ginger
1 teaspoon vanilla extract
pinch sea salt
2 scoops grass-fed whey protein powder
berries and nuts of your choice, to serve
extra cinnamon and coconut shreds, to serve
1.Place all ingredients except the protein powder and toppings in a small saucepan over medium heat. Cook, stirring occasionally until the mixture begins to thicken and coconut starts to soften and absorb the liquid, about 10 minutes. You can add more filtered water as needed to thin out the mixture.
2.Remove from heat and stir in the whey protein powder. Spoon into a bowl and top with berries and nuts and sprinkle with cinnamon and coconut. You can make this ahead of time and store individual servings for up to three days in mason jars—it only gets better with time!
Nutrition facts per serving
Calories: 262Carbohydrates: 7gFiber: 4gProtein: 15gFat: 19g
Beverages
Anti-Inflammatory Electrolyte Elixir
FOOD AS MEDICINEThis recipe provides the anti inflammatory benefits of turmeric while stabilizing electrolytes as you transition into ketosis or a lower carbohydrate diet. It also makes a great post-workout recovery beverage and supports the adrenals, as vitamin C is most concentrated in this tiny stress gland.
Makes: 6 (1-cup) servings
Prep time: 10 minutes
2-inch turmeric root, peeled and chopped
3 lemons, peeled, with white pith intact
5 cups of filtered water
1 cup coconut water, unsweetened
1 teaspoon sea salt or Himalayan salt
1.Place the peeled and chopped turmeric in the blender with remaining ingredients. Blend on high until completely broken down.
2.If desired, strain for a smooth texture and discard pulp.
3.Place in mason jar and shake to distribute all ingredients. Serve 1-cup portions on ice and store in fridge for up to 7 days.
Nutrition facts per serving
Calories: 11Carbohydrates: 3gFiber: 0gProtein: 0gFat: 0g
Stress-Stabilizing Steamer
FOOD AS MEDICINEThis beverage tonifies the immune system, nervous system, and adrenal glands, which in turn can balance mood and hormonal expression. Rich in vitamin D, omega-3 fatty acids, and adaptogenic herbs, this beverage is indulgent yet grounding and tonifying for your body.
Adaptogenic herbs help your body to be more resilient to stress demands without getting depleted or having anxious reactivity or thoughts. Ashwagandha and maca aid in supporting stress response while preserving primary stress glands, the adrenals, the pituitary, and the thyroid. Look for maca in the supplement section of your natural food store, by the superfoods and smoothie add-ins. Ashwagandha can be used in bulk powder from a natural foods or herb store, or purchased as pure capsules and opened for this recipe.
Makes: 1 (12-ounce) serving
Prep time: 10 minutes
½ cup full-fat canned coconut milk
½ cup water
1 pasture-raised egg yolk
1 teaspoon maca powder
1 teaspoon ashwagandha
pinch salt
pinch cayenne
1 scoop collagen peptides
1 date, pitted and chopped (omit to make KF)
½ teaspoon cinnamon, plus more to serve
1.In a small pot, warm the coconut milk and water on the stovetop over medium heat until it begins to simmer. Then, lower heat and slowly whisk in egg yolk, continuously whisking to avoid scrambling.
2.Move the mixture to a blender and add the other ingredients. Blend until smooth and creamy.
3.Pour into a mug and top with a pinch of cinnamon. Sip and savor this luscious beverage!
Nutrition facts per serving
Calories: 305Carbohydrates: 11gFiber: 3gProtein: 14gFat: 23g
Almond Collagen Hot Cocoa
FOOD AS MEDICINEThis hot chocolate has the decadent taste of Nutella without all of the artificial flavors and preservatives! When choosing a chocolate bar, always look for at least 70 percent cacao, but when you are using raw cacao powder you are getting 100 percent pure cacao. The antioxidants in cacao exceed those in red wine and even green tea. Cacao is high in magnesium, which can help to lower blood pressure and relax muscles, and it provides theobromine, a bitter alkaloid that supports healthy serotonin levels. The addition of collagen supports a balance of carb-to-protein ratio while providing gut, hair, skin, and nail support!
Makes: 2 (8-ounce) servings
Prep time: 10 to 15 minutes
1 cup full-fat coconut milk
½ cup filtered water
3 tablespoons raw cacao powder
2 tablespoons almond butter
1 date, pitted (omit to make KF)
2 teaspoons vanilla extract
¼ teaspoon sea salt
2 scoops collagen peptides
1.In a small pot, heat coconut milk and water to a low simmer on the stovetop, and slowly whisk in cacao and almond butter until well combined.
2.Remove from heat. Add to blender along with date, if using, vanilla, and sea salt.
3.Blend on high for 45 to 60 seconds until well incorporated.
4.Add collagen and mix again for about 15 to 30 seconds. Pour into 2 mugs.
Nutrition per servings
Calories: 432Carbohydrates: 20gFiber: 4gProtein: 16gFat: 32g
Matcha Green Smoothie
FOOD AS MEDICINEMatcha is a powdered form of a Japanese green tea that is grown in shade to increase levels of medicinal properties and make the taste more smooth with a less astringent aftertaste. Matcha is a ground powder of the entire leaf of tea, which is consumed whole rather than steeping the leaf and discarding, allowing for about 10 times the antioxidant boost. The use of shade in the growing process increases production of caffeine and L-theanine, a natural mood stabilizer. Matcha can be a therapeutic intervention for depression, anxiety, and adrenal fatigue as well as diabetes, heart disease, cancer, and more. L-theanine is a modulator for neurotransmitters, aiding to promote production of those that are low while supporting excretion to those that are elevated. It supports the alpha brain waves which are seen during REM cycles of sleep, meditation, creative process, and concentration.
Makes: 2 (8-ounce) servings
Prep time: 15 minutes
1 teaspoon matcha
8 ounces non-dairy milk of choice
¼-inch fresh ginger root
1 frozen banana
2 cups leafy greens of choice, the darker the better
½ avocado, cubed
1 scoop grass-fed whey protein powder or 1 to 2 scoops collagen peptides (optional)
1.In a blender, mix the matcha, milk of choice, ginger, and banana.
2.Blend in the leafy greens. Once incorporated, add avocado to create a nice, creamy finish.
3.If desired, add in protein powder at the end, with just a brief mix so as not to over-fluff.
Nutrition per serving, without protein added
Calories: 150Carbohydrates: 21gFiber: 8gProtein: 4gFat: 7g
Citrus Burst Smoothie
This recipes provides a bright start to the morning or serves as a nice midday pick-me-up with a creamy, indulgent, dairy-free base.
FOOD AS MEDICINECitrus is a rich source of bioflavonoids such as nobiletin (found in the peel), which can promote detoxification, reduce inflammation, and fight against cancer. Be sure to include the white furry pith of the orange in this recipe, as it supports these antioxidant properties. Many ingredients in this recipe are rich in vitamin C, which plays a crucial role in stress response. Our adrenal glands are our most concentra
ted storage tissue for vitamin C, and they use the vitamin to regulate cortisol. Winter provides the sweetest citrus, which is quite a blessing since vitamin C can also support mood stability, aiding in seasonal depressive disorder!
Makes: 2 (12-ounce) servings
Prep time: 10 minutes
1 cup frozen mango
½ cup raspberries
whole orange, peeled
juice of ½ lemon
6 ounces full-fat coconut milk
4 ounces water
2 tablespoons hemp seeds
1-inch turmeric root
1 scoop grass-fed whey protein powder
1.Place mango, raspberries, orange, lemon juice, coconut milk, and water into a blender and mix on high for about 2 minutes until smooth.
2.Add hemp seeds and turmeric root and mix until well blended.
3.When all ingredients in smoothie are combined and creamy, pulse in the scoop of whey for 2 seconds. You want to incorporate it into the smoothie, but not overmix it, since doing so will create foam.
Nutrition facts per serving
Calories: 360Carbohydrates: 29gFiber: 6gProtein: 18gFat: 20g
Snacks/Appetizers
Electrolyte-Boosting Avocado with a Spoon
FOOD AS MEDICINEAvocados have more potassium than bananas without the high blood sugar spike while providing more bacteria building fiber. Avocados provide neurotransmitter supporting B-vitamins and methylation support as a rich source of folate and glutathione! This is a great snack to aid in electrolyte balance when transitioning into ketosis or a lower carbohydrate diet.
Makes: 2 servings
Prep time: 15 to 20 minutes
1 lemon
1 avocado, halved, pit removed
½ teaspoon sea salt or pink Himalayan salt
pinch red chile flakes, sesame seeds, or dulse flakes, to serve
1.Juice lemon and splash on avocado halves.
2.Sprinkle on salt and optional toppings. Eat with a spoon for a quick grounding boost of fats, fiber, and electrolyte stability in time of transition.
Nutrition facts per serving
Calories: 122Carbohydrates: 8gFiber: 5gProtein: 2gFat: 11g
Greek Deviled Eggs
Deviled eggs are an easy party favorite or a quick snack packed with protein and healthy fats that will help to curb carb cravings. This Greek twist on the traditional provides a unique briny flavor that pairs well with a side salad or grilled veggies.
FOOD AS MEDICINEEggs are a simple biological protein providing a rich source of B vitamins that aid in methylation. The yolk is high in sulfur and the antioxidant cysteine, which supports detoxification. Choose pasture-raised eggs and always eat the yolk—this is where the nutrients are most concentrated! Sourcing is important as those produced from pasture-raised chickens will have higher amounts of vitamin D and omega-3s!
Makes: 6 servings
Prep time: 15 to 20 minutes
6 large eggs
3 tablespoons avocado- or olive-based mayonnaise free of soybean oil or added sugars (I use Simple Olive Oil Mayonnaise)
1 teaspoon Dijon mustard
2 tablespoons chopped kalamata olives
1 teaspoon olive juice
pinch black pepper
½ teaspoon paprika, plus more to serve
fresh basil or oregano, destemmed and leaves chopped, to serve
1.Fill a medium saucepan with enough water to cover the eggs by 1 inch. Bring to a boil, then gently lower in the eggs. Reduce heat to a medium boil and cook for 10 minutes. Remove from the heat and drain the water.
2.Place the eggs into a bowl of cold water and allow to cool completely before peeling. Once peeled, slice the eggs in half lengthwise and carefully scoop out the yolk with a small spoon. Place the whites on a plate and set aside.
3.In a medium bowl, combine the egg yolks, mayonnaise, mustard, olives, olive juice, black pepper, and paprika. Mash the yolks until smooth and evenly distributed.
4.Scoop the filling into the hollows of the egg whites, then sprinkle with additional paprika and the chopped herbs. Refrigerate until ready to serve.
Nutrition facts per serving
Calories: 129Carbohydrates: 1gFiber: 0gProtein: 6gFat: 11g
Mango Zen Fuego Nutballz
FOOD AS MEDICINEThis recipe provides a kick of antioxidants to light your inner fire while cooling down your system. The curry powder provides spice from cayenne, which includes capsaicin, which has turmeric, with curcumin, both potent anti-inflammatory compounds to cool and soothe your system. This salty, spicy, crunchy snack satisfies while packing a powerful punch of vitamins, minerals, and antioxidants.
Makes: 12 (2-ball) servings
Prep time: 15 to 20 minutes, 30 minutes to chill
2 cups cashews
⅓ cup toasted coconut
¼ cup dried mango, torn into 1-inch pieces
¾ teaspoon sea salt
1 tablespoon plus 1 teaspoon curry powder
¼ teaspoon black pepper
3 tablespoons brown rice syrup
⅓ cup chopped dry roasted pistachios
¼ cup sesame seeds
1.Place cashews and coconut in food processor. Run “s” blade for about 45 to 60 seconds until finely blended to a meal.
2.Pulse in torn mango pieces until well incorporated.
3.Add sea salt, curry powder, and black pepper, and pulse until well blended.
4.While mixing, pour in brown rice syrup until a rollable texture forms.
5.Add chopped pistachios and pulse them slightly to keep texture. Once mixed in, scrape sides of food processor and scoop 1½-tablespoon portions.
6.Roll into balls, and then roll each ball in sesame seeds. Set in the refrigerator for 30 minutes before eating.
Nutrition facts per serving
Calories: 205Carbohydrates: 12gFiber: 4gProtein: 7gFat: 15g
Whole Roasted Cauliflower
FOOD AS MEDICINECauliflower has a mild and sweet flavor and can be prepared in a variety of ways, including roasted, sautéed, steamed, or even chopped as a rice substitute or mashed as a potato substitute. Cauliflower has a variety of nutritional benefits, one of them being cancer prevention. The indole-3-carbinol (I3C) compound in cruciferous and sulfur-containing veggies has been found to prevent cancer and inhibit the growth of tumors in the body. Cauliflower also contains active compounds needed for both Phase 1 and Phase 2 detox activities, as well as glucosinates that help to activate enzymes needed for detoxification.
Makes: 6 servings
Prep time: 10 minutes
Cook time: 40 to 50 minutes
1 whole cauliflower
2 tablespoons coconut oil, melted
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon turmeric
¼ teaspoon cayenne
½ teaspoon sea salt
green onion and cilantro, to serve
1.Preheat the oven to 400°F.
2.Using a paring knife, cut the core out of the cauliflower head and remove the leaves, keeping the head intact.
3.Mix the coconut oil with the spices and sea salt. Rub the cauliflower all over with the oil and spice mix, ensuring all sides are coated.
4.Place the cauliflower in a cast-iron skillet. Bake for 40 to 50 minutes until the cauliflower is fork tender and spices have created a golden brown crust on the outside.
5.Top with sliced green onions and chopped cilantro. Let cool 5 minutes before slicing and serving.
Nutrition facts per serving
Calories: 84Carbohydrates: 8gFiber: 4gProtein: 3gFat: 5g