The Anti-Anxiety Diet Read online

  ½ cup chopped celery

  2 tablespoons fresh chopped parsley

  1 tablespoon fresh finely chopped dill

  ½ teaspoon sea salt

  ¼ teaspoon black pepper

  butter or romaine lettuce, for serving

  1.Fill a pan large enough to fit the eggs in a single layer with 2 inches of water. Bring to a boil. Gently lower the eggs into the boiling water and boil for 10 minutes. Drain and run under cool water.

  2.When cool enough to handle, peel the eggs and place in a bowl. Mash with a fork, then add the mayonnaise, mustard, lemon juice, and truffle oil.

  3.Fold in the chopped onion, chives, celery, parsley and dill. Season to taste with the salt and pepper and additional truffle oil if needed. Serve over butter or romaine lettuce.

  Nutrition facts per serving

  Calories: 235Carbohydrates: 3gFiber: 1gProtein: 13gFat: 10g

  Herb-Crusted Pork Tenderloin

  FOOD AS MEDICINEPork is an excellent source of B vitamins and if pasture-raised will be free of added toxins and a rich source of anti-inflammatory omega-3 fatty acids as well as CLAs. Although turkey usually takes the lead, pork is also a rich source of the amino acid tryptophan, which is a precursor or building block to produce serotonin. This recipe is a great and quick weekday option with very little prep and fuss (and makes great leftovers in a salad, lettuce wrap, or stir fry)!

  Makes: 4 (6-ounce) servings

  Prep time: 5 minutes active

  Cook time: 40 minutes

  1 to 1½ pounds pork tenderloin

  1 tablespoon cumin

  1 tablespoon dried oregano

  1 teaspoon dried fine garlic granules

  ½ teaspoon smoked paprika

  1 teaspoon sea salt

  1 teaspoon black pepper

  1.Preheat grill to medium heat around 425°F. Pull pork tenderloin out on countertop while you mix seasonings.

  2.Combine cumin, oregano, garlic, paprika, salt, and pepper in a small bowl.

  3.Using your hands, rub the seasoning mixture onto the pork tenderloin, coating completely.

  4.Place seasoned tenderloin on the grill for 20 minutes, flipping at 10 minutes into the process.

  5.At 20 minutes, move from grill and check temperature to meet 145 to 155°F internally. Allow to sit for 8 to 10 minutes prior to slicing and serving.

  Nutrition facts per serving

  Calories: 165Carbohydrates: 4gFiber: 1gProtein: 29gFat: 4g

  Almond Flour Chicken Piccata

  FOOD AS MEDICINEThis quick and easy chicken piccata is breaded with almond flour, which is high in monounsaturated fats and vitamin E, making it heart healthy and anti-inflammatory. The use of ghee helps to build a delicious, rich sauce that is also high in anti-inflammatory, anti-tumorigenic, and heart disease–preventing CLAs. Ghee is clarified butter, which is able to tolerate higher heat treatments and has the milk solids removed. Along with the glutamine-rich bone broth, ghee can help to repair the gut lining and contains butyric acid to nourish the cells of the intestines.

  Makes: 4 servings

  Prep time: 10 minutes

  Cook time: 15 to 20 minutes

  4 skin-on pasture-raised boneless chicken breasts (about 5–6 ounces each)

  2 eggs

  ½ cup almond flour

  2 tablespoons grass-fed ghee

  1 clove garlic, minced

  2 tablespoons capers, drained

  ⅓ cup white wine

  ⅓ cup Gut-Restoring Chicken Bone Broth (page 125)

  juice of 1 lemon

  2 tablespoons fresh chopped parsley

  sea salt and black pepper, to taste

  1.Lay the chicken breasts between two sheets of parchment paper and pound with a cast-iron skillet until flattened, about ¼ inch thick.

  2.Beat the eggs with a pinch of sea salt in a shallow bowl. Combine the almond flour, a pinch of salt, and a pinch of pepper in a separate bowl. Dip each chicken breast in the egg mixture, then coat each side with the almond flour.

  3.Melt the ghee in a large cast-iron skillet over medium heat. Add the chicken and cook for about 3 minutes per side until it reaches an internal temperature of 165°F.

  4.Once cooked, transfer the chicken to a plate. Add the garlic and capers to the skillet and cook for 1 minute. Deglaze the pan with the wine and the stock, then add the lemon juice. Bring to a boil, then cook over medium heat until reduced by about half, 8 to 10 minutes. Season to taste with salt and pepper.

  5.Add the chicken to the sauce and allow to heat through, 2 to 3 minutes. Sprinkle with parsley and serve with the pan sauce and a side of sautéed veggies.

  Nutrition facts per serving

  Calories: 374Carbohydrates: 3gFiber: 1gProtein: 41gFat: 20g

  Slow Cooker Carnitas

  Pair with a side of seasoned grilled zucchini, onions, and summer squash. Or, try the Carnitas Burrito Bowl (page 137).

  FOOD AS MEDICINEThis healthy slow cooker carnitas recipe is seared with lard or bacon grease before being added to the slow cooker. Lard or bacon fat can be a healthy choice! Lard is a type of fat that is 45% monounsaturated, 39% saturated, and 11% polyunsaturated, making it relatively stable and tolerable to moderate-high heat. Quality saturated fats are necessary for a balanced diet. Saturated fat plays a role in cellular membrane health, brain function, nerve function, and can reduce your risk of heart disease—yes, reduce! The addition of saturated fat to the diet reduces the levels of a substance called lipoprotein (a) that correlates strongly with risk for heart disease.

  Buy real lard that is only made up of a single ingredient. Pasture-raised animals are less inflammatory than those raised in confined animal feeding operations (CAFOs) that are not able to roam and are fed a diet of GMO corn/soy along with hormones and excessive antibiotics.

  Makes: 12 (2/3-cup) servings

  Prep time: 10 to 15 minutes

  Cook time: 12 to 18 hours

  1 pasture-raised pork shoulder or rump roast (3 to 4 pounds)

  2 tablespoons lard or bacon fat

  2 teaspoons olive oil

  4 cloves garlic, crushed

  1 bunch green onions, chopped

  1½ cups minced fresh cilantro

  1 cup tomatillo salsa

  ½ cup chicken broth, plus more as needed

  ½ cup tequila (optional)

  1 chopped jalapeño or 2 roasted Hatch chiles

  fresh cilantro leaves, sliced red onion, and chopped tomatoes, to serve

  2 (10-ounce) tubs mixed greens

  sea salt and black pepper, to taste

  1.Sprinkle the roast with salt and pepper on all sides.

  2.Heat cast-iron pan and put a bit of pasture-raised lard or bacon grease at the bottom. Sear all sides of roast for about 3 to 4 minutes per side.

  3.While the roast is searing, mix together the oil, garlic, salt, and pepper. Once the searing is completed, rub the oil mixture onto the roast and return it to the slow cooker.

  4.Add the onions, cilantro, salsa, broth, tequila, if using, and chiles to the slow cooker. Cover and cook on low for 12 to 18 hours or until meat is tender; you should be able to pull the meat off bone or shred meat simply with a fork.

  5.Remove meat; cool slightly. Shred with two forks and return to the slow cooker; heat through for another 10 to 20 minutes to bring back to the desired temperature and allow flavors to meld.

  6.Serve with chopped tomatoes, onions, and cilantro over a bed of greens.

  Nutrition facts per serving

  Calories: 287Carbohydrates: 5gFiber: 0gProtein: 42gFat: 11g

  Carnitas Burrito Bowl

  FOOD AS MEDICINEThis Carnitas Burrito Bowl uses Slow Cooker Carnitas over a bed of leafy greens to add volume and nutrient density. Volumetrics is the principle of getting the most volume out of the least amount of calories. This concept can also be referred to as the energy density or caloric density of a food. When we break down foods into their macronutrients, we know that fat at 9 calories per gram is more than twice the energy densi
ty of proteins and carbohydrates at 4 calories per gram. Foods that are high in fiber and water tend to be the best option when applying volumetrics. Fresh fruits and vegetables, which are 80% to 90% water by weight, are the best choices. This approach has dual strength as water has an energy density (or caloric impact) of zero and the sensation of hunger is often confused with that of thirst, so it will rehydrate your body while providing satiety.

  Makes: 4 (6-ounce) servings

  Prep time: 15 to 20 minutes

  Cook time: 15 to 20 minutes

  1 tablespoon avocado oil

  1 onion, sliced

  2–3 bell peppers, sliced

  ¼ recipe Slow Cooker Carnitas (page 136)

  8 cups romaine or butter lettuce, chopped

  1 avocado, quartered and sliced

  1 cup pico de gallo

  1 handful cilantro, chopped

  1½ tablespoons olive oil or avocado oil, plus more to drizzle

  lime wedges, for serving

  1.In a cast-iron skillet, heat the avocado oil over medium heat. Add the sliced onions and cook, stirring occasionally, until translucent and beginning to cook down.

  2.Once the onions are cooked down, add the sliced bell peppers and cook, stirring occasionally until softened, about 5 minutes. Once cooked, set aside.

  3.In the same skillet, heat the carnitas until just heated through.

  4.Place the lettuce in the bottom of a large bowl. Add the carnitas, then top with the sautéed onions and bell peppers. Top with the avocado slices, pico de gallo, cilantro, a drizzle of olive or avocado oil, and a squeeze of lime.

  Nutrition facts per serving

  Calories: 411Carbohydrates: 13gFiber: 6gProtein: 24gFat: 27g

  Spaghetti Squash Bolognese

  FOOD AS MEDICINEGrass-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. For meats, eggs, and dairy, there are significant nutritional differences in pastured animal products resulting in increased amounts of CLAs, which are omega fatty acids with research supporting efficacy as cancer fighting, aiding in weight loss, and supporting insulin sensitivity to promote blood sugar regulation. These CLAs are found 5 times higher in pastured grass-fed products which are also higher in amounts of omega-3 fatty acids, vitamin E, B vitamins, calcium, magnesium, and potassium, with ⅓–½ less fat and ⅓ less cholesterol than conventional products.

  Makes: 4 servings

  Prep time: 40 to 50 minutes

  Cook time: 30 to 35 minutes

  1 large spaghetti squash

  1-2 tablespoons ghee or grass-fed butter

  1 onion, finely diced

  1 carrot, finely diced

  1 stalk celery, finely diced

  2 cloves garlic, minced

  4 slices pasture-raised bacon, chopped

  ½ pound grass-fed ground beef

  ½ pound pasture-raised ground pork

  ½ cup full-fat coconut milk or heavy cream

  ⅓ cup tomato paste

  ½ cup dry white wine or beef broth

  sea salt and black pepper, to taste

  chopped basil for serving

  1.Preheat the oven to 375°F.

  2.Slice the spaghetti squash in half lengthwise. Place both halves face down on a baking sheet and add about 1 inch of water. Roast for 30 to 45 minutes until skin can be pierced with a fork and flesh is translucent.

  3.Allow to cool, then scoop out seeds and discard. Using a fork, scrape out the flesh of the squash. Season with salt and pepper and set aside.

  4.In the meantime, heat ghee or butter in a large cast-iron skillet or Dutch oven over medium heat. Add onions, carrots, celery and a generous pinch of sea salt. Sauté until translucent, about 5 minutes. Add garlic and cook one more minute.

  5.Add the chopped bacon and cook, stirring occasionally until it begins to brown. Add the ground beef and pork and break up with a wooden spoon. Cook, stirring occasionally until all meat is browned. Add the coconut milk or cream, tomato paste, and wine or broth, and simmer on low heat for 30 minutes. Add salt and pepper to taste. Serve over the spaghetti squash and top with chopped basil.

  Nutrition facts per serving

  Calories: 354Carbohydrates: 10gFiber: 5gProtein: 23gFat: 24g

  Bacteria-Battling Chimichurri

  FOOD AS MEDICINEFresh herbs are a great way to provide a punch of flavor and nutritional density! Parsley, oregano, and basil have properties that can aid in antimicrobial, antibacterial, and antifungal support to the remove bad bacteria. Combine with garlic and olive oil as other potent fighters to make a dip with a kick to reset your microbiome. Use as a spread on roasted proteins such as lamb or beef or on roasted vegetables such as carrots. This recipe also serves nicely as a dip for raw veggies and can be mixed into scrambled eggs or added on top of an avocado half.

  If you are including vinegar and probiotics at this time, try swapping 1 tablespoon lemon juice for 1 tablespoon Bragg Raw Apple Cider Vinegar to benefit from the probiotic yeast strains.

  Makes: 6 (¼-cup) servings

  Prep time: 10 to 15 minutes

  ¼ cup freshly chopped parsley

  ¼ cup freshly chopped basil

  2 tablespoons dried oregano

  5 cloves garlic, smashed

  2 tablespoons lemon juice

  ½ cup extra-virgin unrefined olive oil

  2 teaspoons sea salt, plus more to taste

  ¼ teaspoon white pepper

  2 teaspoons red chile flakes

  1.In a food processor, using the “s” blade, combine parsley, basil, oregano, garlic, and lemon juice on high speed.

  2.After a minute or so, use a spatula to scrape sides, and mix again for 1 minute.

  3.Scrape sides again, then while blade is running, pour in olive oil at a constant drizzle. Then sprinkle in salt, pepper, and chile flakes.

  4.Adjust flavors to taste, adding additional salt as needed.

  Nutrition facts per serving

  Calories: 168Carbohydrates: 2gFiber: 1gProtein: 0gFat: 18g

  Simple Salt and Pepper Scallops

  FOOD AS MEDICINEScallops are a quick and easy omega-3 rich shellfish that has low toxicity due to its size. As a quick protein that can be thought of as elegant, scallops provide a potent dosage of vitamin B12 and selenium along with other mood-stabilizing minerals. If you haven’t made scallops at home this is a simple, non-intimidating approach that can be dressed up by any sauce or sides you like.

  Makes: 4 servings

  Prep time: 1 minute

  Cook time: 6 to 10 minutes

  1 pound wild scallops

  1½ tablespoons lard

  ½ teaspoon sea salt

  ½ teaspoon black pepper

  1.Rinse scallops and pat dry with a cloth towel; set aside.

  2.Heat a stainless-steel pan or cast-iron skillet to medium-high heat and add ghee.

  3.As ghee is melting in pan, sprinkle scallops on both sides with salt and pepper.

  4.Place scallops in heated pan with melted ghee and allow to sit for 3 to 5 minutes undisturbed to create a nice sear.

  5.Flip once, then sear another 3 to 5 minutes on the other side. You will know they are done when they are all white and no longer translucent when viewed from the side.

  Nutrition facts per serving

  Calories: 151Carbohydrates: 3gFiber: 0gProtein: 18gFat: 6g

  Desserts

  Chia Cherry Thumbprint Cookies

  FOOD AS MEDICINEChia seeds are packed with anti-inflammatory omega-3 fatty acids as well as a substantial amount of fiber. They are a great addition to smoothies, breakfasts, and desserts, providing a gel-like jam for fruit puree. Although this recipe is an indulgence, the higher fiber and healthy fats from almond flour and coconut oil help stabilize blood sugar and create a feeling of satiety, keeping you full for longer. Beyond satisfying a sweet tooth, this recipe supports relaxation as the red and purple pigmentation in cherries, known as anthocyanin,
helps regulate blood flow. In addition, cherries provide a rich food source of melatonin for improving quality of sleep, resetting one’s circadian rhythm, and reducing anxiety throughout the following day.