by Ali Miller
Makes: 12 (1-cookie) servings
Prep time: 15 to 20 minutes
Cook time: 10 to 12 minutes
For the jam:
¾ cup dried cherries (unsulphured, with no added sugar), soaked in ¼ cup warm water
1 tablespoon dark amber maple syrup
1 to 2 tablespoons filtered water, divided
3 tablespoons chia seeds
For the cookies:
1½ cups almond flour
¼ cup coconut flour
2 tablespoons almond butter
1 teaspoon baking soda
⅓ cup coconut oil, melted
2 tablespoons dark amber maple syrup
½ teaspoon vanilla extract
½ teaspoon almond extract
¼ teaspoon sea salt
1.In a food processor using the “s” blade, combine the soaked cherries with their soak water, maple syrup, and 1 tablespoon of the filtered water. Process until smooth, adding the rest of the water as needed.
2.Pulse in the chia seeds. Scoop out into a small bowl and allow to sit for at least 15 minutes while you make the cookies. This allows your “jam” to gel.
3.Preheat the oven to 350°F. Line a baking sheet with parchment paper.
4.Combine the almond flour, coconut flour, almond butter, baking soda, coconut oil, maple syrup, vanilla extract, almond extract, and sea salt in a food processor with the “s” blade. Mix until a uniform dough forms into a ball.
5.Scoop out the dough one heaping tablespoon at a time and roll into smooth balls between the palms of your hands. Place on the baking sheet and use your thumb to create a well in the middle for the jam. Scoop out one teaspoon of the chia jam into each cookie.
6.Bake for 10 to 12 minutes until the tops begin to brown. Remove from oven and let cool at least 15 minutes before serving, to set.
Nutrition facts per serving
Calories: 155Carbohydrates: 14gFiber: 4gProtein: 3gFat: 10g
Chai Gelatin Panna Cotta
Sourcing of your gelatin is important! Be sure to use a pasture-raised or grass-fed form of beef gelatin for the most therapeutic effects. Conventional animal farms can add toxicity to the gelatin, as seen in processed fruit-flavored gelatin products seen in most hospitals and grocery stores.
FOOD AS MEDICINEGelatin is comprised of glycine and proline, two amino acids that are generally limited in the American diet as they are found mostly in organs, bones, and fibrous animal tissues that don’t often get eaten. Glycine can aid in relaxation and support GABA production. Gelatin can also aid in mood stability, as well as contribute to healthy skin and promote collagen formation for strong bones, joints, hair, and nails. In addition, gelatin has the ability to line the GI tract and reduce inflammation caused by food sensitivity, or inflammatory bowel disease, thus helping to repair your gut lining.
Makes: 4 (6-ounce) servings
Prep time: 10 minutes, 2 hours to set
1 can full-fat coconut milk
4 black tea bags (I use 2 Earl Grey and 2 of a black blend with complementary flavors)
1 tablespoon grass-fed beef gelatin
2 teaspoons almond extract
1 teaspoon vanilla extract
1/4 teaspoon ground cardamom
1 teaspoon ground cinnamon
¾ teaspoon ground ginger
1 to 2 tablespoons dark amber maple syrup (optional)
1.In a medium saucepan, heat the coconut milk to a low simmer and then remove from heat. Steep tea bags in this mixture for 5 to 6 minutes. Squeeze the tea bags into milk and then discard.
2.Allow the mixture to cool to room temperature, then add the cooled tea coconut milk to a blender along with remaining ingredients.
3.Blend on high for 45 to 60 seconds, until well incorporated.
4.Allow to sit in blender for 5 minutes to bloom the gelatin, then blend on high for 1 minute and pour mixture into 4 glass jars or containers with lids.
5.Set jars in fridge to allow gelatin to set for at least four hours before serving.
Nutrition facts per serving
Calories: 194Carbohydrates: 3gFiber: 0gProtein: 4gFat: 19g
Lime in the Coconut Fat Bomb
FOOD AS MEDICINEA fat bomb is a high-fat, low-carb sweet tooth treat typically made with coconut oil, grass-fed butter, and other flavors of choice. This version is dairy-free and uses coconut butter (pure coconut including some flesh as opposed to just pure oil separated out in coconut oil). Coconut has beneficial fat-burning and immunological properties. Coconut oil for example is high in lauric acid, which boosts the immune system and can kill harmful pathogens like bacteria, viruses, and fungi. Coconut oil is made of medium-chain triglycerides (MCTs), which do not require the enzyme lipase in order to be digested, helping to achieve optimal absorption and increasing the body’s production of ketones as fuel. This recipe is a bright way to start or end your day, incorporating the zing and brightness of lime zest with a nice creamy coconut crunch!
Makes: 6 fat bombs
Prep time: 10 minutes active, 5 hours to freeze
3 tablespoons coconut butter
3 tablespoons coconut oil
2 tablespoons coconut shreds, divided
1 teaspoon lime extract
1 tablespoon lime zest
⅛ teaspoon sea salt
1.Blend coconut butter, coconut oil, 1 tablespoon coconut shreds, lime extract, lime zest, and salt in a food-processor with an “s” blade.
2.Chill in freezer until firm, about 1 hour.
3.Mix remaining coconut shreds on a plate, then roll fat bomb mixture into a ball and roll into the coconut shreds.
4.Place on plate or in glass container in freezer to set for at least 4 hours and store in freezer until ready to eat, if desired!
Nutrition facts per serving
Calories: 125Carbohydrates: 2gFiber: 1gProtein: 2gFat: 15g
Coconut Chia Seed Pudding
When looking to support restoration of your gut bacteria, consume fiber in adequate amounts to fertilize the beneficial probiotic strains. Chia seeds provide a soothing gel-like soluble fiber that supports healthy gut lining function and healthy gut bacteria. Fiber is not only important for colonization of probiotics, it also helps with detoxification to aid in binding toxins and excreting these toxins through the colon while supporting healthy motility, preventing constipation. Coconut milk provides a creamy base to this pudding, which can be served as a parfait with fresh or sautéed fruit. If looking to make this a light meal, consider adding a scoop of protein such as grass-fed whey or collagen to ensure ample amino acid intake.
Makes: 6 servings
Prep time: 5 minutes, plus 6 to 8 hours to set
2 cups full-fat coconut milk (choose a brand that is simple without guar gum and stabilizers)
½ cup chia seeds
⅓ cup large coconut shreds
1 tablespoon vanilla extract
½ teaspoon ground cinnamon
⅛ teaspoon ground cardamom
2 tablespoons dark amber maple syrup
2 scoops collagen peptides (optional)
1.In a bowl, whisk together all ingredients until well-combined.
2.Separate into 6 glass jars with lids and place in fridge.
3.After an hour, stir the mixture 2 to 3 times to create best texture. Keep refrigerated 6 to 8 hours or longer for pudding to set.
Nutrition facts per serving
Calories: 247Carbohydrates: 14gFiber: 7gProtein: 5gFat: 18g
Grain-Free Low-Carb Peanut Butter Cookies
FOOD AS MEDICINEPeanut butter often gets a bad rap, much of it having to do with the way peanuts grow. As a legume versus a tree nut like most counterparts, peanuts are at higher risk for toxicity and mold. Be sure to choose organic peanut butter and rotate your nut butters in general for best nutritional variety. Peanuts are popular for their flavor but they also provide quite a punch of nourishment. Rich in minerals including copper, manganese, molybdenum, and vitamins niacin (B3) and biotin, peanuts can support a h
ealthy mood while serving in this recipe to provide fat and protein to balance out blood sugar levels. This low-carb cookie uses a natural maple syrup rather than a processed sugar alcohol or refined sugar, providing a nice chewy mouthfeel and satisfying sugar cravings while preventing blood sugar spikes and crashes.
Makes: 21 servings
Prep time: 10 minutes
Cook time: 10 to 13 minutes
1½ cups natural organic peanut butter made with peanuts, salt, and no added oils (For best outcome, choose a liquidy brand such as Kirkland.)
2 tablespoons coconut oil, melted
½ cup dark amber maple syrup
1 tablespoon vanilla extract
1 large egg, whisked
½ teaspoon sea salt
1 teaspoon baking soda
3 to 5 tablespoons almond flour
⅓ cup chocolate chips, ⅓ cup large coconut shreds, or ¼ cup chia seeds (optional)
1.Preheat oven to 350°F.
2.In a large bowl, stir together peanut butter, melted coconut oil, maple syrup, and vanilla until combined.
3.Incorporate whisked egg, salt, and baking soda.
4.Add 1 tablespoon of almond flour at a time as needed to achieve a spoonable texture.
5.Scoop 2 tablespoon portions onto a baking sheet lined with parchment paper. Gently press down each spoonful with 2 fingers to flatten.
6.Bake for 10 to 13 minutes, being sure to check for doneness at 10 minutes.
7.Allow to cool prior to serving for best texture.
Nutrition facts serving
Calories: 158Carbohydrates: 9gFiber: 1gProtein: 4gFat: 7g
Walnut Maca Caramels
FOOD AS MEDICINEWalnuts are a rich source of omega-3s to reduce inflammation and anxiety. Beyond omega-3s, walnuts are a great source of polyphenols, antioxidants that have disease-fighting properties; however, these are found primarily in the skin, so be sure to buy walnut halves that have not been peeled or blanched. When consuming the skin, be mindful—they may be more bitter, as most foods high in tannins are. This property has an antimicrobial and antiparasitic role, aiding in resetting the microbiome as well as reducing inflammation. Luckily, this recipe balances out the bitterness of the skin with vanilla, salt, and dates.
Another potent anti-anxiety player in this treat is maca. Maca is a Peruvian root vegetable that has adaptogenic properties. Adaptogens aid in stress response, preventing stress-induced fatigue and adrenal distress. As the adrenals are preserved other glands in the body have the ability to shine, which means more balanced thyroid and sexual hormones too!
Makes: 16 servings
Prep time: 10 to 15 minutes
1½ cups walnuts
1 teaspoon sea salt
2 tablespoons maca powder
1 tablespoon vanilla extract
3 to 9 dates, chopped, divided
shredded coconut flakes, cacao nibs or powder, or hemp seeds, for garnish
1.In a food processor using the “s” blade, combine walnuts and sea salt.
2.Blend until combined into a fine meal and a thin line of nut butter starts to form on the side of the container.
3.Scrape sides of food processor container with a spatula and add maca and vanilla.
4.Blend another 15 to 20 seconds and scrape sides again, then add 3 pitted chopped dates, about 3 tablespoons.
5.Blend for another 20 to 30 seconds, scrape sides, and taste. Adjust by adding more dates and sea salt if needed.
6.With your hands, roll mixture into balls of 1 to 2 tablespoons per ball. Store in fridge.
7.Optionally, roll in shredded coconut flakes, cacao nibs or powder, hemp seeds, or other tiny texture and flavor enhancers of choice!
Nutrition facts per serving
Calories: 97Carbohydrates: 5gFiber: 1gProtein: 2gFat: 8g
Turmeric Orange Gummies
FOOD AS MEDICINEThe combination of anti-inflammatory turmeric and ginger balanced with electrolytes and the natural sweetness of vitamin C–rich orange coconut water creates a great blend of cooling support to heal leaky gut and boost antioxidant intake. This recipe is very child friendly and a great support to cool bowel inflammation, provide connective tissue support, and aid in relaxation and adrenal rebound.
Makes: 6 servings
Prep time: 5 minutes, plus 4 hours to overnight to set
2 tablespoons pasture-raised, grass-fed gelatin, such as Vital Proteins
½ cup coconut water
1 cup fresh-squeezed orange juice
2 teaspoons dried turmeric powder
½ teaspoon dried ginger powder
1.Activate the gelatin by adding it to the coconut water and stirring until dissolved. The mixture may start to thicken.
2.Heat remaining ingredients in a small saucepan over medium-low heat until just simmering. Pour the heated liquid into the bloomed gelatin and stir to combine.
3.Pour into silicone molds or into a shallow 8 × 8-inch glass baking dish. Refrigerate for 4 hours or overnight, then pop out of molds or cut into fun shapes with cookie cutters!
Nutrition facts per serving
Calories: 36Carbohydrates: 7gFiber: 0gProtein: 1gFat: 1g
Matcha Coconut Gummies
FOOD AS MEDICINEMatcha provides the highest source of L-theanine, which aids in stabilizing and balancing neurotransmitters while supporting alpha-brain waves for concentration, creativity, and focus, and mimics activity seen during deep meditation. By reducing stress, the adrenals get a chance to rebound with less distress or demand. The addition of ginger and coconut provide a zingy kick with a creamy finish to serve as a balanced snack or a fun way to end a meal while supporting gut integrity and serving as a mid-day brain boost.
Makes: 12 servings
Prep time: 10 to 15 minutes, plus 4 to 8 hours to set
1 cup coconut water
3 tablespoons pasture-raised, grass-fed gelatin, such as Vital Proteins
1 cup full-fat coconut milk
1 tablespoon honey or maple syrup
1 teaspoon vanilla extract
2 teaspoons matcha powder
1.Place the coconut water in a small bowl and add the gelatin. Mix until combined and allow to “bloom” while you do the next steps.
2.In a small saucepan, bring the coconut milk to a simmer over low heat. Once heated, place in the blender and add the gelatin and coconut water mixture, honey, vanilla, and matcha. Blend on high for about 30 seconds, or until color is uniform throughout.
3.Tap the blender on the counter to break up any bubbles. If you have created a lot of foam, you may want to skim this off before proceeding or use a fine mesh strainer for best results.
4.Pour into silicone molds or into a shallow 8 × 8-inch glass baking dish. Refrigerate for 4 hours or overnight, then pop out of molds or cut into fun shapes with cookie cutters!
Nutrition facts per serving
Calories: 76Carbohydrates: 3gFiber: 0gProtein: 6gFat: 5g
Appendix
Exchange List
To truly understand the two phases of the anti-anxiety diet, it is important to familiarize yourself with exchanges of foods in their whole form to master the variance between ketogenic and low-glycemic structure. The foods below are organized in categories and provide exchange sizes that correspond with certain amounts of macronutrients. They can be included in both Phase 1 and Phase 2 of the anti-anxiety diet. Carbohydrate-Containing Foods (page 87) are consumed more abundantly in Phase 2, so it is important to separate those from the foods you want to be more mindful of, and to stay within 30 or 90 grams.
Non-starchy vegetables: Choose organic/sustainably grown, local, and seasonal when possible.
Fats: Available in the form of nuts, seeds, fruits, and oils. Choose organic where possible and select options in the most whole form. Store fats in cold, airtight, dark storage. Avoid corn, soy, canola, safflower, and vegetable oils.
Clean proteins: Fats support neurotransmitter balance and regulate blood sugar levels, so it is not recommended to eat only lean
options. Select from all categories for best diversity. You will notice the portions will shift based on the category, and items in the highfat section will be more of an accent to the dish as opposed to a featured protein. For instance, I would not recommend getting a full 4 ounces of your protein needs from bacon, but you could add two slices of bacon to two eggs to meet your total protein needs. All choices should be grass-fed, pasture-raised, wild, and free of growth hormones and antibiotics.