The Anti-Anxiety Diet
Page 20
Curry Roasted Cauliflower
This is a crunchier variation of the recipe on page 116, but just as nutritionally beneficial!
FOOD AS MEDICINEThere are nutritional benefits to cauliflower; it contains the detoxifying sulfur compound, I3C, which is known to help prevent breast cancer, as well as other sulfur compounds like glucosinolates that help to activate enzymes needed for liver detox and methlyation as discussed in Chapter 5. Cauliflower also works as a prebiotic fiber, supporting a healthy gut microbiome and helping to remove toxins in a bacteria reset.
Makes: 4 (⅔-cup) servings
Prep time: 5 minutes
Cook time: 20 minutes
1 head cauliflower, cored and chopped into 1- to 2-inch pieces
¼ cup avocado oil
2 tablespoons turmeric
1 tablespoon curry powder
1 teaspoon sea salt
1.Preheat oven to 400°F.
2.On a baking sheet, spread out cauliflower pieces and drizzle with avocado oil.
3.With your hands, rub cauliflower to evenly distribute the oil so all pieces are coated evenly. You may need more oil depending on the size of your cauliflower head.
4.Sprinkle turmeric, curry powder, and sea salt over the coated cauliflower. Rub in seasonings with hands until distributed.
5.Place in oven on low rack and roast for 20 minutes. Check at 15 minutes and shake pan to prevent sticking. Pieces should be nice and roasted with a crunch!
Nutrition facts per serving
Calories: 167Carbohydrates: 7gFiber: 4gProtein: 3gFat: 14g
Roasted Almonds with Nori and Sesame
FOOD AS MEDICINESea vegetables have 10 to 20 times the minerals as land vegetables due to the mineral deficiency in our soils. Rich in the trace mineral iodine, which many people are deficient in, sea vegetables aid in tonifying the thyroid gland, which can help with weight loss and optimizing metabolic function. They also help reduce inflammation.
Makes: 12 servings
Prep time: 5 minutes
Cook time: 12 to 15 minutes
2 sheets nori
2 cups almonds
2 tablespoons kelp powder
3 tablespoons sesame seeds
1 teaspoon sea salt
1 teaspoon turmeric
1 teaspoon chili powder
pinch of cayenne
2 tablespoons sesame oil
2 tablespoons coconut aminos
1–2 teaspoons honey (exclude for KF)
1.Preheat the oven to 350°F.
2.Tear the nori into small pieces and place in a medium bowl along with the almonds.
3.In a separate bowl, combine the kelp powder, sesame seeds, sea salt, turmeric, chili, and cayenne.
4.Combine the sesame oil, coconut aminos, and honey, if using, with the almonds. Sprinkle with the dry mixture and toss to coat.
5.Place on a baking tray lined with parchment paper in a single layer. Bake 12 to 15 minutes until liquid is absorbed. Cool and store in mason jars.
Nutrition facts per serving
Calories: 187Carbohydrates: 7gFiber: 4gProtein: 7gFat: 17g
Asian Braised Bok Choy
FOOD AS MEDICINEThe savory and rich umami profile is typically associated with Asian flavors; however, often these foods are loaded with preservatives and mood-disturbing compounds such as MSG. This dish evokes the nostalgia of take-out yet provides a nice brightness of flavor with fresh ingredients that serve to detoxify your body rather than weigh it down. Bok choy is a flavor sponge and has a less bitter flavor than the other cruciferous vegetables, yet it provides the same beneficial detoxifying properties to support healthy methylation and over 70 antioxidants to support optimal cell function and messaging.
Ingredient note: Tamari is a great pantry staple as a gluten-free alternative to soy sauce. It is an aged version of soy in a traditional form, which has some health-supporting compounds allowable in the anti-anxiety diet; however, if looking to be 100 percent soy-free, you can substitute an equal amount of liquid coconut aminos.
Makes: 4 (½-cup) servings
Prep time: 5 minutes
Cook time: 25 minutes
1 tablespoon sesame oil
1 to 2 bunches bok choy, about 3 cups total of chopped white parts and leaves, divided
½ yellow onion, peeled and chopped
½ teaspoon hot chili sesame oil
1 teaspoon fish sauce
½ teaspoon tamari
1 inch turmeric, chopped
1 inch ginger, chopped
1.Heat a cast-iron or stainless-steel pan on medium heat and add sesame oil until warm, then add in the white parts of the bok choy and onion.
2.After 4 to 5 minutes, once the vegetables start to soften, add the hot chili sesame oil, fish sauce, tamari, turmeric, and ginger.
3.Stir, then allow to sit in pan over medium-low heat until softened and flavors are combined, about 4 to 5 minutes.
4.Add the leaves and turn off the heat. Stir to combine.
5.Serve immediately or within 15 minutes of completion for best texture.
Nutrition facts serving
Calories: 68Carbohydrates: 3gFiber: 1gProtein: 2gFat: 6g
Cashew Cheeze Dip
When removing inflammatory foods from your diet it is important to find enjoyable replacements. This dip may not make you forget about cheese but it will help you fill the void of savory creamy goodness, and the brightness of the lemon zest will have you smiling. The soft spread goes great on cucumber slices or raw vegetables as well as on top of a Bolognese or to crumble up as a boost to a salad.
Makes: 6 (¼-cup) servings
Prep time: 15 minutes, 4 to 12 hours soak time in advance, 2 to 4 hours to set
1 cup raw cashews, soaked for at least 4 hours (up to 12 hours or overnight is fine), drained
zest of 1 lemon
2 teaspoons lemon juice, plus more to taste
2 tablespoons tahini
1 tablespoon thyme
¾ teaspoon sea salt, plus more to taste
½ teaspoon truffle salt
¼ teaspoon white pepper
1.In a food processor with the “s” blade, blend cashews, lemon zest, and lemon juice. Scrape sides of processor with spatula and pat down mixture if needed to keep dense enough to mix into a wet ball.
2.Add in tahini, thyme, and sea salt, and mix well. After scraping sides again, add truffle salt and white pepper, pulsing until well combined.
3.Taste and add more lemon or salt as needed. The texture should be dense but similar to a soft cheese.
4.Enjoy immediately or store in fridge for 2 to 4 hours to set. This dish will keep for 5 to 6 days airtight in fridge.
Nutrition facts per serving
Calories: 162Carbohydrates: 11gFiber: 2gProtein: 5gFat: 12g
Mellow Mama Dressing
FOOD AS MEDICINEPulling from the inspiration of a green goddess dressing, this blend will channel your inner mellow mama! Avocados are a great source of vitamins E, K, and B6, as well as natural folate. The combination of B vitamins and fatty acids help to manage stress response and reduce excess cortisol stress hormone. Tahini adds to the creaminess while providing a nice boost of minerals including magnesium and calcium for relaxation. Garlic and basil kick up the flavor and provide an antioxidant punch! This recipe can be kept thicker to use as a dip or thinned as desired with water.
Makes: 8 (2-tablespoon) servings
Prep time: 15 minutes
2 tablespoons chopped fresh basil
2 cloves garlic, smashed
¼ cup tahini
¼ avocado
⅓ cup lemon juice
1 tablespoon Bragg Raw Apple Cider Vinegar
2 tablespoons chopped fresh rosemary
1 teaspoon sea salt
2 tablespoons water, plus more as needed to thin
3 tablespoons olive oil
1.Blend all ingredients except olive oil in blender. Increase speed to high until well combined and getting creamy, adding an additional t
easpoon of water at a time as needed.
2.Once incorporated and desired texture is achieved, drizzle in olive oil while motor is running to emulsify and create an even creamier texture.
3.Once blended, ensure texture is as desired to pour or scoop, adding a couple teaspoons of water if needed to thin.
4.Serve immediately. Store leftovers up to 7 days in a Mason jar in the fridge.
Nutrition facts per serving
Calories: 184Carbohydrates: 4gFiber: 2gProtein: 5gFat: 17g
Roasted Colored Peppers
FOOD AS MEDICINEPeppers are a great bright vegetable side to accompany any protein. Bell peppers actually have more vitamin C than citrus fruits by weight and provide a nice boost to support adrenal health and cortisol regulation. This recipe can be done with any vegetable, from broccoli to asparagus. Consider topping these vegetables with my Bacteria-Battling Chimichurri (page 139). Learn more simple roasted vegetable options on my blog at alimillerRD.com.
Makes: 4 (⅔-cup) servings
Prep time: 25 to 35 minutes
4 colored bell peppers, sliced into 6 to -8 large pieces
½ red onion, sliced ½ inch thick
2 tablespoons olive oil
1 tablespoon avocado oil
1 teaspoon sea salt
1.Preheat the oven to 400°F.
2.On a baking sheet, spread out pepper and onion pieces. Liberally drizzle olive oil and avocado oil on top. Rub peppers and onions with hands until all pieces are glistening.
3.Sprinkle with sea salt and place in oven. After 15 to 20 minutes, shake pan to shift pieces around, then place back in oven.
4.Bake an additional 10 to 15 minutes, until pieces start to slightly brown for a nice roasted flavor.
Nutrition facts per serving
Calories: 102Carbohydrates: 3gFiber: 1gProtein: 0gFat: 11g
Lunch/Dinner
Grass-Fed Beef Knuckle Bone Broth
FOOD AS MEDICINEBone broth contains the amino acid glutamine, which aids in rebuilding the gut, where most of the immune system is regulated. Bone broth is like a facelift for the gut, as the glutamine sealant is paired with collagen, which tightens gut junctions to aid in repair from leaky gut while supporting improved ability to absorb nutrients. Beef bones contain more of the collagen and gelatin that we are looking for than chicken, making it a more therapeutic option for those dealing with digestive distress or food sensitivities.
Makes: 6 (12-ounce) servings
Prep time: 70 minutes
Cook time: 24 to 48 hours to simmer
5 to 8 pounds grass-fed beef bones
gallon freezer bag full of vegetable scraps (carrot peelings, onion tops, celery leaves, etc. Don’t use brassicas or beets as they contribute an off taste to the broth!)
6 stalks celery, cut into chunks
2 carrots, cut into chunks
2 tablespoons black peppercorns
1 tablespoon sea salt
2 tablespoons Bragg Raw Apple Cider Vinegar
2 to 3 bay leaves
filtered water to fill stockpot (fully cover all bones and veggies)
1.Preheat the oven to 400°F.
2.Rinse bones and pat dry, then place in a roasting pan. Bake in a preheated oven for about an hour until the bones are well-browned and fragrant.
Note: Roasting the bones ensures a good flavor in the resulting beef stock. Failure to do so may lend a sour or off taste to the end product.
3.Once the bones are browned, drain off any fat. Add the bones to a big pot or slow cooker along with the remaining ingredients. Add filtered water to cover, and bring to a boil.
4.Turn down the heat and simmer for 24 to 48 hours.
5.After simmering for 1 to 2 days, turn off heat and allow to slightly cool. Then filter through a fine-mesh sieve and bottle in mason jars.
6.The stock should set just like gelatin, and the fat should rise to the top. Upon using in recipes or eating, pick off the fat (this is tallow) and reserve it for cooking, then scoop out the gelled stock and reheat to use in soup or broth in any cooking dish or to sip on 6 ounces daily.
7.Store in the fridge for up to 1 week or freeze in mason jars with ample space for expansion once fully cooled. The broth can also be frozen in ice cube trays so that you can quickly add a small portion to sauces or use a couple cubes to deglaze a pan!
Nutrition facts per serving
Calories: 118Carbohydrates: 0gFiber: 0gProtein: 10gFat: 7g
Gut-Restoring Chicken Bone Broth
FOOD AS MEDICINEChicken soup has long been promoted as a “cure” for the common cold, and University of Nebraska researchers validate that claim. They tested 13 brands and found that all but one (chicken-flavored ramen noodles) blocked the migration of inflammatory white blood cells. Cold symptoms result from an accumulation of these cells in the bronchial tubes, so the ability to block the build up will block symptoms or advancement of illness. The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine. Chicken broth has another amino acid, glutamine, which aids in rebuilding the gut where most of the immune system is regulated. Use sea salt to create a nice salty broth, which keeps mucus thin the same way cough medicines do. Give your soup a boost with garlic, onions, carrots, and celery, all of which can increase immune-boosting power.
If you’d like, you can use the bones of a rotisserie chicken instead of a raw chicken, and begin this recipe at step 4.
Makes: 16 (8-ounce) servings
Prep time: 1½ hours
Cook time: 1½ hours, plus 24 to 36 hours to simmer
1 pasture-raised raw chicken
1½ tablespoons ghee or grass-fed butter
1½ tablespoon sea salt, divided
2 tablespoons black peppercorns
1 yellow onion with skin, quartered and then chopped in half
1 red onion with skin, quartered and then chopped in half
3 carrots, chopped in 2–3-inch pieces
1 full celery bunch, leaves on, chopped
1 bunch fresh rosemary
6–7 cloves garlic, skinned, smashed
1–3 cups vegetable scraps (onion skins, chard stems, carrot tops, etc.)
2 tablespoons Bragg Raw Apple Cider Vinegar
2 tablespoons turmeric, ground or freshly chopped
2–3 bay leaves
water
1.Preheat the oven to 350°F.
2.Coat the inside (cavity) and outside of the chicken with ghee, half of the sea salt, and black pepper.
3.Roast the chicken for 1½ hours until the juices run clear. Remove and discard the skin. Remove and reserve meat for chicken salad or soup (or eat for dinner).
4.Put the carcass into 4-quart pot or slow cooker and pour in the liquid from roasting pan. Add the onions, carrots, celery, rosemary, garlic, and vegetable scraps to the pot or slow cooker. Cover all bones and veggies with water and put on stove.
5.Bring the pot to a boil and then reduce heat to a slow simmer. If using a slow cooker, run on high for first 4 hours. Add vinegar, turmeric, remaining sea salt, and bay leaves. Let simmer with lid on until bones are soft and broth is a rich yellow hue, 24 to 36 hours. Do not agitate or stir broth once cooking to allow optimal collagen formation in broth; allow it to gel. If looking to make a more concentrated stock, remove lid for last 4 to 6 hours to condense liquid.
6.Discard bones and vegetables. If not using within 5 days, cool slightly and strain the stock into a freezer-safe container. If using a glass container, be sure to leave 1–2 inches of room for expansion; if using plastic, cool completely in fridge in glass first.
Nutrition facts per serving
Calories: 40Carbohydrates: 0gFiber: 0gProtein: 3gFat: 3g
Creamy Green Chile Chicken Soup
FOOD AS MEDICINEThis soup will kick up some heat in your belly while supporting metabolism with capsaicin from the Hatch peppers. Balancing out the spice, avocado works to cool things down while providing a nice source of potassium, B vitamins, and fibe
r. The jicama is a potent prebiotic fiber that fuels good bacteria, maintaining healthy growth of probiotics for a symbiotic gut. Serving as a fertilizer for the gut, the prebiotics in this soup are further supported with the base of bone broth, which protects and lines the GI tract and promotes relaxation.