The Anti-Anxiety Diet Read online

  Makes: 8 (2-cup) servings

  Prep time: 30 to 40 minutes

  Cook time: 25 to 30 minutes

  1½ tablespoons avocado oil

  1 red onion, chopped

  3 cloves garlic, crushed

  2 tablespoons cumin

  1 teaspoon sea salt

  1 yellow bell pepper, chopped

  2 cups medium spicy Hatch chiles

  8 cups Gut-Restoring Chicken Bone Broth (page 125)

  1¼ cups full-fat coconut milk

  3 avocados, divided

  1 cup chopped jicama, divided

  2 cups shredded rotisserie chicken

  1 bunch cilantro, leaves chopped

  1.In a large stockpot, heat avocado oil over medium-high heat and then add in onion to sauté.

  2.Once onion is softened, about 4 to 5 minutes, add garlic and cumin. Stir to combine.

  3.Season with sea salt and add bell pepper pieces. Sauté an additional 4 to 5 minutes.

  4.Add Hatch chiles and bone broth to the pot and stir to combine, bringing liquid to a simmer.

  5.Once simmering, add in coconut milk and allow soup to thicken slightly, about 10 minutes of simmering.

  6.Transfer a little over half of the soup in 2 batches of 3 cups each to a blender and puree. In each batch, mix in 1 avocado and ¼ cup jicama. This allows a predominantly creamy soup while still allowing some texture.

  7.Return both pureed soup mixtures back to the stockpot and stir all soup to combine. Add in ¾ of the remaining jicama, along with shredded chicken. Bring back up to a simmer for 15 to 20 minutes.

  8.Ladle into soup bowls and top with 2 tablespoons each chopped avocado, jicama, and cilantro.

  Nutrition facts per serving

  Calories: 275Carbohydrates: 12gFiber: 5gProtein: 16gFat: 20g

  Zesty Creamy Carrot Soup

  FOOD AS MEDICINEThis soup pairs a base of nourishing bone broth with antioxidant-rich carrots. Since it is a root vegetable, I don’t peel organic choices to retain their soil-based minerals and microbes for healthy gut bacteria support. Carrots are also a great source of vitamins A, K, and C, a benefit which is further enhanced with the addition of orange juice and zest. This soup has a nice zing from the anti-inflammatory and digestion-supporting ginger but is also reminiscent of a Creamsicle with the blend of coconut milk.

  Makes: 6 (1½-cup) servings

  Prep time: 30 to 40 minutes

  Cook time: 5 to 30 minutes

  2 tablespoons coconut oil

  1 yellow onion, chopped

  2 teaspoons sea salt, divided, plus more to taste

  1½ cups carrots, chopped in 1-inch pieces

  6 cups Gut-Restoring Chicken Bone Broth (page 125)

  3 inches ginger, peeled and cut into 5 to 6 pieces

  juice and zest of 1 orange

  Himalayan pink salt, to taste

  12 ounces full-fat coconut milk

  chopped mint, to serve

  chopped basil, to serve

  black pepper, to taste

  1.Heat stock pot over medium-high heat and add coconut oil until melted and hot, then add chopped yellow onion and stir to coat, adding 1 teaspoon of sea salt.

  2.Allow onion to heat undisturbed for 3 to 4 minutes then stir and allow to sit for another 3 to 4 minutes to create golden browning. Once onion is softened, add carrots and remaining teaspoon of sea salt. Stir until coated and allow to cook about 4 to 5 minutes, then add broth and ginger pieces. Place lid on pot and simmer for 20 minutes.

  3.Stir orange juice and zest into soup.

  4.Allow flavors to combine for about 3 to 5 minutes with lid off, then add additional salt and pepper to taste and then add coconut milk.

  5.Allow flavors to combine for a couple of minutes more, and then transfer in two batches to your blender to puree into a velvety texture.

  6.Plate desired servings and top with fresh chopped mint and basil.

  Note: If desired, or if your blender is not able to completely incorporate mixture, consider straining soup through a cheesecloth, gauze, or a fine sieve; however, it is optimal to maintain all elements to retain the fibers.

  Nutrition facts per serving

  Calories: 125Carbohydrates: 6gFiber: 1gProtein: 12gFat: 6g

  Naturally Nourished Pot Roast

  FOOD AS MEDICINEThis pot roast recipe is a great make-ahead, one-pot meal, and the leftovers get better each day! Chuck or rump roast will be a more affordable option and is made tender by braising in the slow cooker with aromatic herbs, bone broth, and vegetables. Grass-fed beef is rich in anti-inflammatory and heart-healthy omega-3 fatty acids and CLAs and is free from added hormones and antibiotics found in conventionally raised animal products.

  Makes: 10 (6-ounce) servings

  Prep time: 25 to 30 minutes

  Cook time: 6 hours

  4 pounds grass-fed chuck roast

  2 teaspoons sea salt, plus more to taste

  1 teaspoon coarse ground black pepper, plus more to taste

  4 tablespoons grass-fed tallow, divided

  2 yellow onions, peeled and quartered

  1 bunch carrots, unpeeled, cut into 2-inch pieces

  1½ cups red wine

  2 bunches curly kale, stems removed and torn into 2-inch pieces

  ½ pound Yukon gold or red potatoes, cut into quarters

  10 cups Gut-Restoring Chicken Bone Broth (page 125) or Grass-Fed Beef Knuckle Bone Broth (page 123)

  2 tablespoons tomato paste (optional)

  6 sprigs fresh rosemary

  4 sprigs fresh thyme

  sea salt, to taste

  1.Generously salt and pepper the chuck roast and bring to room temperature.

  2.In a hot cast-iron skillet, add 2 tablespoons of tallow and begin to pan sear each side of the roast, browning on 4 to 6 sides for 3 to 4 minutes each, for a total of 15 to 20 minutes. Once browned, place in slow cooker on high heat.

  3.Add remaining 2 tablespoons of tallow along with onions and carrots to pan. Sauté for about 4 minutes and then add the wine to reduce browned bits from pan. Add this mixture to slow cooker, placing it around the roast. Mix in raw kale and potatoes, distribute evenly around the roast, and combine well with carrot-onion mixture.

  4.Pour in bone broth mixed with optional tomato paste. Add rosemary, thyme, and additional salt and pepper to taste.

  5.Place lid on slow cooker and leave on high setting for first 4 hours, then switch to simmer or low for remaining 2 hours. The roast is ready when it is tender and easily pulls apart using two forks.

  6.Place roast on a plate and shred with forks, then return to slow cooker to mix with broth and vegetables, and serve into bowls.

  Nutrition facts per serving

  Calories: 331Carbohydrates: 11gFiber: 3gProtein: 40gFat: 10g

  Warming Chicken Thighs with Braised Greens

  FOOD AS MEDICINEThis recipe uses dark meat, which contains a wealth of nutrients and helps to balance out amino acids in the body that can get thrown off with excessive consumption of lean meats. Dark meat delivers more anti-anxiety-supporting zinc and selenium and is also abundant in the nutrient taurine, which supports GABA production for relaxation. This recipe pairs a nourishing protein with leafy greens and antioxidant-rich seasonings to enhance neurotransmitter balance and provide methylation support.

  Makes: 8 servings

  Prep time: 5 to 10 minutes

  Cook time: 30 to 40 minutes

  2 pounds chicken thighs

  1 teaspoon sea salt, plus more to taste

  1 teaspoon black pepper

  2 tablespoons ghee, divided

  5 tablespoons grainy mustard

  1 yellow onion, diced

  5 cloves garlic, chopped

  1 tablespoon turmeric

  1 tablespoon cardamom seeds

  1 bunch collard greens, cut into thin strips

  ¾ cup coconut milk

  ½ cup Gut-Restoring Chicken Bone Broth (page 125)

  chopped cilantro, to serve

  1.Season ch
icken thighs with 1 teaspoon each sea salt and black pepper.

  2.Heat a cast-iron skillet to medium-high heat and add 1 tablespoon ghee until melted, then add in thighs and allow to brown slightly for about 4 to 5 minutes before flipping to brown on other side, 3 to 4 minutes. After the second half is browned, remove from heat and set on plate.

  3.Spread grainy mustard over the chicken thighs with a brush Meanwhile, preheat oven to 400°F.

  4.Reheat pan and add additional tablespoon of ghee. Then add onion and stir to coat with ghee. Sprinkle with sea salt.

  5.After 3 to 4 minutes, add chopped garlic and stir to combine. After another 2 to 3 minutes when onion is softened, add turmeric and cardamom seeds.

  6.Allow flavors to combine for a minute or so, then add chopped greens, coconut milk, and bone broth, stirring to combine.

  7.Return chicken thighs to the pan on top of greens and liquid. Place in oven to bake for 20 minutes at 400°F.

  8.Remove from oven, top with chopped cilantro, and serve.

  Nutrition facts per serving

  Calories: 227Carbohydrates: 2gFiber: 1gProtein: 24gFat: 13g

  Seaweed Turkey Roll-Ups

  FOOD AS MEDICINENori is a great source of tyrosine, an amino acid used as a building block in the production of neurotransmitters, including dopamine, norepinephrine, and epinephrine. Combining the amino acid tyrosine, found in seaweed, with the tryptophan in turkey is a way to support a blissful state and aid in a mellow mood. The red pepper provides a boost of vitamin C for adrenal support beyond its antioxidants and fiber to contribute a nice crisp crunch.

  Makes: 4 servings

  Prep time: 15 to 20 minutes

  4 nori sheets

  1 avocado, halved and pitted

  2 teaspoons lemon juice

  ¼ teaspoon sea salt

  ½ pound “in-house” roasted turkey or nitrite-free, stabilizer-free deli turkey

  1 red bell pepper, sliced into matchsticks

  2 cups leafy greens of choice

  warm water

  1.Lay out nori sheets with shiny side down.

  2.In a bowl, mash avocado with lemon juice and sea salt.

  3.Spread the avocado on each nori sheet with a spatula.

  4.Lay out 2 to 3 slices of turkey and 2 to 3 slices of bell pepper horizontally at the bottom quarter of each sheet of nori.

  5.Gently roll 1 sheet at a time, starting at the bottom, and stopping once past the red pepper to add a handful of greens on top of the turkey in remaining space.

  6.Continue to roll past peppers and over greens until final inch is exposed.

  7.Wet your index and middle finger in warm water and run over exposed edge of nori sheet.

  8.Immediately seal the sushi roll, using additional water as needed to bind.

  9.Using a sharp knife, cut into slices as desired.

  Nutrition facts per serving

  Calories: 153Carbohydrates: 9gFiber: 5gProtein: 17gFat: 6g

  Sweet and Sour Pork Meatballs

  FOOD AS MEDICINEPasture-raised pork is an excellent source of B vitamins and is high in anti-inflammatory, heart healthy, and cancer-fighting omega-3 fatty acids as well as conjugated linoleic acids (CLAs). Pork is also an excellent source of the amino acid tryptophan, which we usually associate with our Thanksgiving turkey. The body uses tryptophan as a precursor to serotonin.

  Makes: 4 (3-meatball) servings

  Prep time: 15 to 20 minutes

  Cook time: 50 to 60 minutes

  For the meatballs:

  1 yellow onion, quartered

  2 cloves garlic, smashed and peeled

  1 pound ground pork

  1 large egg

  1 teaspoon sesame oil

  1 teaspoon fresh ginger

  1 teaspoon sea salt

  For the sauce:

  1 cup fresh or frozen pineapple, cubed

  3 tablespoon tomato paste

  ¼ cup honey

  ⅓ cup coconut aminos

  1 tablespoon Bragg Raw Apple Cider Vinegar

  To garnish:

  ¼ cup green onions, roughly chopped

  1 tablespoon sesame seeds

  1.Preheat the oven to 375°F.

  2.Place the onion and garlic in the food processor and pulse until roughly chopped. Add the pork, egg, sesame oil, ginger, and sea salt. Continue to pulse until all ingredients are incorporated and evenly distributed.

  3.Wet both hands and shape the pork mixture into 1-inch meatballs. Place on a baking sheet lined with parchment paper. Bake 25 to 30 minutes, until internal temperature reaches 145°F.

  4.While the meatballs are baking, make the sauce. Combine pineapple, tomato paste, honey, coconut aminos, and vinegar in the blender or clean food processor and blend until smooth. Adjust seasoning to taste.

  5.Pour the sauce mixture into a small sauce pan and bring to a boil, then reduce the heat to a simmer. Cook, stirring frequently until the sauce thickens, 8 to 10 minutes.

  6.When the sauce is honey-thick and meatballs are cooked through, place the meatballs in the sauce and coat thoroughly. Sprinkle with green onions and sesame seeds to serve.

  Nutrition facts per serving

  Calories: 312Carbohydrates: 30gFiber: 6gProtein: 29gFat: 11g

  Mediterranean Tuna Salad

  FOOD AS MEDICINEFatty fish like tuna and salmon are some of the best sources of omega-3 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. Due to the concerns with mercury in tuna, I opt for wild canned skipjack, which is a smaller fish that will have less chance for bioaccumulation or buildup of harmful heavy metals and toxins. I prefer to buy Wild Planet Canned Skipjack.

  Makes: 2 (½-cup) servings

  Prep time: 10 to 15 minutes

  1 can skipjack tuna

  ⅛ cup Kalamata olives, chopped, plus 1 tablespoon olive brine

  ¼ small red onion, finely chopped

  1 stalk celery, chopped

  2 tablespoons fresh chopped parsley

  ½ cup cherry tomatoes, quartered

  1 tablespoon red wine vinegar

  1 tablespoon olive oil

  juice of ½ lemon

  sea salt and black pepper, to taste

  1 whole avocado, pitted and halved

  1.Place the canned skipjack in a large bowl and break up with a fork until flaky. Add the olives, onion, celery, parsley, and cherry tomatoes and mix until just combined.

  2.Whisk together the vinegar, olive oil, lemon juice, and olive brine and a pinch of salt and pepper. Pour the dressing over the tuna mixture and toss to combine. Serve in an avocado halves for a quick and easy meal.

  Nutrition facts per serving

  Calories: 296Carbohydrates: 11gFiber: 3gProtein: 20gFat: 20g

  Truffled Egg Salad

  FOOD AS MEDICINEEggs help liver function, support cognitive function, and provide acetylcholine to enhance neurotransmitter signaling. Eggs also provide a great source of omega-3s, B-vitamins, and vitamin D, all of which support mood stability and a grounded mind. Hard-boiled eggs are a great weekly staple for any meal and this recipe kicks up egg salad to something gourmet and extremely satisfying.

  Makes: 4 servings

  Prep time: 10 to 15 minutes

  Cook time: 10 minutes

  8 eggs

  3 tablespoons avocado mayonnaise

  1 tablespoon Dijon mustard

  juice of ½ lemon

  1 teaspoon truffle oil

  ½ cup finely chopped red onion

  2 tablespoons fresh chopped chives