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Main Dishes


4 Minute Chicken

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 1 large Chicken Breast cut Skinny Chicken Style (medallions)
  • 2 TB Olive Oil
  • 1&1/2 tsp. All Purpose Seasoning
  • 1 Cup Asparagus, sliced very thin on a bias
  • 1 Cup Mushrooms, sliced very thin
  • TT Kosher Salt, ground
  • TT Ground Pepper, fresh

Preparation:

In a bowl combine olive oil and all purpose seasoning. Add chicken medallions and massage well coating the chicken evenly. In a “HOT” skillet, place chicken in pan, cover and let cook 2 minutes. Turn chicken over. Cover chicken with asparagus and mushrooms. Cove pan and cook 2 minutes. Season to taste with salt and pepper. Serve. Optional: Zucchini, onions, tomatoes and most easy to cook vegetables work well with this recipe.

Ahi Tuna Tartar

Ahi Tuna Tartar

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 1 Cup Ahi Tuna, sushi grade
  • 2 TB Avocado, small diced (about ¼ avocado)
  • 1 TB. Capers, minced
  • 1 TB. Red or Sweet Onion, minced
  • 1 TB. Cilantro, fresh, minced
  • ¼ tsp. Ginger, fresh, minced
  • ¼ tsp. Garlic, fresh, minced
  • ½ tsp. Organic Sesame Oil, toasted if preferred
  • ½ tsp. Organic Soy or Tamari Sauce
  • ½ tsp. Lime Juice, fresh (about ½ lime)
  • ½ tsp. All Purpose Seasoning or Salt & Pepper
  • 1 tsp. Caviar for the garnish (optional)

Preparation:

Gently, mix all ingredients (except the caviar) together by hand. Place in a ring mold or simply make a ball. Top with Caviar if desired. Serve with multi grain crackers. Enjoy.

Avocado and Bean Burrito

A delicious, quick lunch.

Ingredients:
  • 2 cups shredded romaine lettuce
  • 2 tablespoons yellow onion, chopped
  • 1/2 medium avocado, peeled, pitted, and chopped
  • 2 tablespoons chopped cilantro
  • 4 tablespoons chunky tomato salsa
  • 1/2 cup nonfat vegetarian refried beans
  • 2 sprouted corn tortillas

Preparation:

  1. Mix the lettuce, onion, avocado, cilantro, and salsa in a medium bowl until the vegetables are evenly coated. Smear half of the beans on each tortilla, fill with vegetable mixture, and wrap burrito style.

Nutritional Analysis

Per burrito: 288 Calories, 15 g Fat, 3. 2 g Sat, 0 mg Chol, 9 g Fiber, 7 g Protein, 35 g Carb, 379 mg Sodium 120 The UltraMetabolism Cookbook
  • Gluten Free
  • Dairy Free
  • Quick
  • Vegetarian
  • Egg Free
  • Serves 2
  • Serving size: 1 burrito
  • Yield: 2 burritos
  • Prep time: 15 minutes
  • Cook time: none

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Balsamic-Glazed Fish Fillets

Balsamic marinade produces a nice crust on the outside of the fish. Cook over medium to medium-high heat, as high heat causes too much charring. The fish is best if marinated for 3 to 4 hours. Black cod, striped bass, or salmon are suggested for best results.

Ingredients:
  • 4 (6-ounce) skinless fish fillets, 3/4 to 1 inch thick
  • 1/4 cup balsamic vinegar
  • 1/4 cup extra-virgin olive oil
  • 2 medium cloves garlic, minced
  • 2 teaspoons finely minced shallot
  • 1 tablespoon finely chopped parsley
  • 1 teaspoon finely chopped oregano
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 4 lemon wedges
  • 2 tablespoons finely chopped herbs such as chives, oregano, parsley, or basil

Preparation:

  1. Place the fish in a shallow dish. Combine the vinegar, extra-virgin olive oil, garlic, shallot, parsley, oregano, salt, and pepper. Pour over the fish, cover, and refrigerate for 2 to 4 hours, turning the fish at least once.
  2. Preheat an outdoor grill or indoor grill pan brushed with olive oil over medium heat. Place the fish on the grill and cook for 5 minutes. Turn and continue cooking for 1 to 5 more minutes, until desired degree of doneness. The time will vary depending on the type of fish and the thickness of the fillets.
  3. Serve with a squeeze of fresh lemon juice and a sprinkle of fresh herbs.

Nutritional Analysis

Per 6-ounce serving: 237 Calories, 11 g Fat, 1. 8 g Sat, 140 mg Chol, 0 g Fiber, 31 g Protein, 1 g Carb, 122 mg Sodium
  • Gluten Free
  • Dairy Free
  • Quick
  • Egg Free
  • Serves 4
  • Serving size: 6 ounces
  • Yield: 4 (6-ounce) fillets
  • Prep time: 10 minutes plus marinating time
  • Cook time: 8 to 10 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Black and White Sesame Salmon

By Sally Cameron, http://afoodcentriclife.com/black-and-white-sesame-salmon/

When it’s in season, my favorite salmon is wild king. Packed with Omega-3 oils, this is one of the healthiest fish choices you can make. Sesame seeds can be found in the Asian aisle of your grocer or an Asian market. Store sesame seeds in the refrigerator as they have a high oil content and can go rancid if not stored properly. Serve salmon warm on roast or grilled asparagus spears or cool on a bed of baby spinach leaves with orange segments and a sesame-orange vinaigrette.

Serves 2

Ingredients

  • 1 14-16 ounce (454 grams) salmon fillet (skin yourself or have the seafood counter do it for you)
  • 1 teaspoon toasted sesame oil (or vegetable or grapeseed oil)
  • Salt & pepper to taste (I use Penzey’s Szechuan Pepper Salt blend)
  • 1 tablespoon neutral flavored oil (I use grapeseed)
  • 1 1/2 tablespoons white sesame seeds
  • 1 1/2 tablespoons black sesame seeds
  • 1 tablespoon finely chopped fresh chives (optional garnish)

Equipment

Needle nose pliers or tweezers (to remove any salmon pin bones)

Thin, sharp, flexible knife like a filet knife (if you are going to skin the salmon yourself)

Preparation

  1. If the salmon is refrigerated, allow it to sit on the counter about 30 minutes to get the chill off.
  2. Place salmon skin side down on a cutting board. With a thin, sharp knife (filet knife if you have one), slip the knife blade between the skin and salmon flesh with the blade facing away from you. Hold the edge of the skin on the board tightly and with your knife blade angles slightly down, slice between the skin and fish all the way to the end. Remove the skin completely. You should have a clean piece of skin to discard with little salmon attached.
  3. Next, turn salmon over with the bottom up. Carefully trim any dark purple bloodline. Gently run your fingers along the sides of the filets looking for pin bones. Remove bones with pliers or tweezers.
  4. With rounded side up, season salmon with salt and pepper blend.
  5. Mix sesame seeds and place on a small flat plate. Drizzle a few drops of sesame oil on each salmon filet and rub to coat the surface of the fish. Place salmon rounded side down in the sesame seeds and press gently to adhere. Remove salmon filets to a clean plate or waxed paper until ready to cook. Discard any leftover sesame seeds from the plate, as they have touched raw fish and cannot be saved.
  6. Heat a non-stick pan over medium heat with about 2 teaspoons of oil. When hot, place salmon filets sesame side down. Cook until sesame seeds are golden and a crust has formed. Gently turn the salmon over and turn heat to low. Cook salmon just a few minutes longer. It will be firm to the touch but until still a little translucent in the center. Timing will depend on the thickness of your filets, but it doesn’t take long. My 1″ thick filets were done in about 7 minutes. Sprinkle with chopped chives for garnish if desired.

Butternut Squash Souffle

By Jenny Ross

For the Souffle:

Ingredients

  • 2 Cups Cubed Butternut Squash (raw or lightly steamed)
  • 1 Clove Garlic
  • 2 Tbsp Fresh Rosemary
  • 2 Tbsp Agave Nectar
  • 1 Tsp Sea Salt

In a blender combine the ingredients. Blend very well until a thick puree forms. Add in 4 tbsp of extra virgin olive oil and 2 tbsp psyllium husk and blend thoroughly until well emulsified and light and fluffy. Set aside until ready to combine with crust.

For The Crust:

Ingredients

  • 1 1/2 Cups Walnuts
  • 1 Tbsp Italian Seasoning
  • 1 Tsp Sea Salt
  • 1 Tbsp Olive Oil
  • Pulse in food processor until a light crust forms.

Fill 4 small soufflé cups with 1/4 inch crust on the bottom and then fill each cup with 1/2 Cup Butternut Mixture. Place in the oven at 250 degrees for 25 minutes or in the dehydrator at 118 degrees for 2 hours. Enjoy!

Cajun Roasted Cod

By Robert Sturm, master chef, www.robertfood.com

Ingredients:

  • 1 each 4 ounce piece of Cod or other white fish (thin)
  • 1 each Onion Slice
  • 2 each Tomato Slice
  • 4 each Bell Pepper Slice
  • 2 TB. Canola Oil
  • 1 tsp. Cajun Spice Mix
  • ½ oz. Herb Oil (optional)
  • 3 oz. Saffron Rice (optional)

Preparation

Preheat oven to 400F. Brush baking sheet with 1 TB. of canola oil. Lay onion, tomato and green bell pepper slices on oiled pan. Mix 1 TB. Of canola oil and Cajun spice together. Rub spice/oil mix all over salmon. Place salmon on top of vegetable slices. Roast at 400F for 10 minutes.  Serve.

Cast Iron Pork

Cast Iron Pork

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 1 Pork Tenderloin, trimmed lean, cut in 4 pieces
  • 1 oz. Pumpkin Oil or Canola Oil
  • 1 tsp. Cajun Seasoning
  • 1 tsp. All Purpose Seasoning.

Preparation:

Pre-heat oven to 400F.  Combine pork, oil and seasoning mixes together. Get cast iron skillet “HOT.” Sear pork on all sides for 1 minute each. Place the entire pan in the oven. Bake 10 minutes. Check temperature. Remove from oven when desired doneness is reached. Let rest 5 minutes. Serve.

Chile Lime Chicken with Veggie Kabobs

Note: If you are serving veggie kabobs with chicken, plan ahead. The marinade for the chicken can be used to marinate the veggies as well, or a slight, lighter, variation may be used. In any case, you will want to think ahead to make enough for the second marinade if using some of the same ingredients while chopping and juicing. It will save you time. The veggies also need to marinate. Try doubling the marinade recipe.

*For vegetarians serve the veggie kabobs with no chicken and serve with a side of tofu or quinoa.

Ingredients for Chicken:
  • 2 Chicken breasts (4-6oz), free range, hormone free, antibiotic free
  • 2 Tbsp refined grape seed oil or olive oil
  • 1 lime, juiced
  • 1 Tbsp red wine vinegar
  • 2 Tbsp cilantro, finely chopped
  • ½ tsp paprika
  • 1 tsp chili powder
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • Pinch of cayenne pepper to taste
  • *optional: 1 jalapeno pepper, seeded and finely chopped
  • ½ tsp salt
  • Pepper to taste

Preparation for Chicken:

  1. In a small mixing bowl, whisk together oil, lime juice and vinegar. Add cilantro, paprika, chili powder, garlic powder, onion powder, cayenne pepper, and jalapeno (if using), salt and pepper.
  2. Place chicken breast between pieces of waxed paper or plastic wrap. Pound lightly with meat mallet until chicken breasts are about ¼ inch thick.
  3. Whisk marinade again before coating chicken breast with mixture.
  4. Place chicken breasts in baking dish and brush remaining marinade over breasts. Cover dish and refrigerate. If possible try to marinate for at least two hours so meat will be tender and flavorful. Marinate no less than one hour and no longer than 24 hours.
  5. Heat grill to medium. Cover chicken while grilling.
  6. Grill chicken for 8-10 minutes, turning once. Check one piece by cutting into the center. Center should not be pink.

4 servings

Ingredients for Veggie Kabobs:
  • 1 C red, yellow, or green bell pepper (mixed) chunks
  • 1 C Sweet Red onion Chunks
  • 1 C mushroom caps
  • 1 C zucchini chunks
  • 1 C yellow squash chunks
  • Optional: 1 C cherry tomatoes

Marinade Variation:
  • 2 garlic cloves, minced
  • 3 Tbsp olive oil
  • 1 Tbsp Red wine vinegar
  • 2 lemons, juiced
  • 1 tsp salt
  • ¼ tsp pepper
  • 2 Tbsp fresh sage, chopped

Preparation:

  1. Whisk all ingredients together in a small mixing bowl. This recipe calls for olive oil because coconut oil will get hard in the refrigerator. The other option is to use coconut oil and not marinate the vegetables.
  2. Put vegetables in the smallest bowl that they will easily fit in.
  3. Pour marinade over vegetables and toss.
  4. Cover and refrigerate for minimum of 2 hours, up to 8 hours. Turn/ toss veggies at least once during marinating time.
  5. Remove from refrigerator and thread vegetables onto wooden skewers. Alternate vegetables by color for attractive kabobs.
  6. Grill over medium heat for 8- 10 minutes, turning occasionally. Cook a little less time for crispy veggies (healthier), or until slightly charred for more tender veggies.

Serve chicken and veggie kabobs together.

4 servings

*Consider serving with a side of guacamole.

Recipe from "Change Your Brain, Change Your Body" Cookbook, by Dr. Daniel Amen

Cranberry Artichoke Torte

By Jenny Ross

For The Torte:

Ingredients

  • 2 Cups Pecans
  • 2 Tbsp Agave Nectar or Raw Honey
  • 1/4 Cup Cranberries (raw frozen thawed)
  • 1 Tbsp Italian Seasoning Blend
  • 4 Tbsp Olive Oil
  • 1 Tsp Sea Salt

In a food processor combine all ingredients and pulse until a dough ball forms or well combined, making sure to stop before the mixture becomes watery or oily.

For the Topping:

Ingredients

  • 16 oz of Artichoke Hearts (purchase in a glass jar packed in water- Trader Joes is a good resource for this.
  • 1 Cup Cranberries
  • 1 Tsp Sea Salt
  • 1 Tbsp Raw Agave or Raw Honey

In a food processor pulse together the above ingredients until well combined like a thick salsa or chutney.

Then on a non-stick baking pan, dehydrator sheet or glass dish shape the torte crust into 3 inch rounds (makes 6). Top each with 1/3 Cup Cranberry Artichoke topping and press down into torte dough. Bake at 250 degrees for 40 minutes or dehydrate at 118 for 4 hours. Enjoy!

Garden Cavatappi

By Robert Sturm, master chef, www.robertfood.com

Ingredients:

  • 1 TB. Olive Oil
  • 1 tsp. Garlic, chopped
  • 1 Cup Bell Pepper, 1” diced, various colors
  • ¼ Cup Sweet Onion, 1” diced
  • ¼ Cup Chinese Eggplant, 1” cubed
  • ¼ Cup Zucchini, 1” cubed
  • ½ Roma Tomato, cut in fourths
  • 2 Crimini Mushrooms cut in fourths
  • 6 ea. Kalamata Olives, pitted, cut in half
  • 1 Cup Marinara Sauce
  • 2 Cups Cavatappi Pasta, cooked (alternative brown rice or quinoa pasta)
  • 2 TB. Basil, fresh, shredded
  • ¼ tsp. All Purpose Seasoning
  • ½ oz. Parmesan Cheese, shredded

Preparation

Sauté garlic in oil for 1 minute. Add onion, peppers, zucchini and eggplant. Cook till tender. About 2 minutes. Add olives, tomato and basil. Continue to cook over medium heat 1 minute. Add sauce and hot cooked pasta. Continue to cook 2 minutes until pasta is hot. Season to taste with seasoning. Sprinkle with parmesan cheese.

Serves 2

Get Smart Mahi Mahi Burger with Pineapple Salsa

Ingredients:
  • 4 mahi mahi fillets (4 oz each
  • 1 Tbsp grape seed oil
  • Lemon pepper
  • 1 cup fresh pineapple, diced
  • ½ cup red bell pepper, diced
  • 2 Tbsp fresh cilantro, minced
  • 2 Tbsp shallot, minced
  • Salt and pepper to taste
  • Large romaine/ iceberg lettuce leaves or Oroweat Multi-Grain "Sandwich Thins" (only 100 calories)

Preparation:

  1. Preheat grill to medium hot.
  2. To make pineapple salsa: mix pineapple, red bell pepper, cilantro, shallot and season with salt and pepper. Set aside.
  3. Brush fillets with oil and sprinkle with lemon pepper.
  4. Grill fillets about 5 minutes per side or until mahi mahi flakes easily when tested with fork. Serve on romaine leaves or buns with pineapple salsa.

Serves 4

Recipe from "Get Healthy With the Brain Doctor's Wife" by Tana Amen

Goetta

From the book "Man Can Cook" By Robert Sturm

Robert calls this an “Old German Favorite,” typically ate for breakfast. But Goetta can also be served as a main dish for the Christmas dinner. Learn more at: http://www.goetta.com/en/nutrition/

Ingredients:

  • 2 1/2 pounds pork shoulder, lean, ground
  • 8 cups water
  • 3-4 cups chopped onion, ¼” diced
  • 2 large bay leaves
  • 2 ribs celery, ¼” diced
  • 1 tablespoon salt
  • 1 tablespoon black pepper
  • ½ tsp. Poultry Seasoning
  • 3 cups steel cut oatmeal

Preparation:

Cut meat into big chunks and put in pot with water, onions, bay, celery, salt and pepper. Bring to a boil and lower to simmer. Cook, uncovered, and stirring occasionally, for 2 hours. Meat should be very tender. Strain, reserve vegetables, liquid and meat. Discard bay leaf. Grind or chop meat finely. Pour liquid back into pan and add steel cut oatmeal. Bring to a boil, and then lower to simmer. Cook, uncovered, stirring often, for another 2 hours. Mixture will be thick. Add meat, veggies, and seasonings. Simmer another 1 -2 hours. Taste and adjust seasonings if necessary. Line 3-4 loaf pans with parchment paper. Pour goetta into pans, packing down firmly. Let cool to room temperature, then refrigerate. Keeps for a two weeks in the refrigerator, or several months in freezer. To serve, slice goetta and heat in a skillet with a bit of oil.

Grilled Carne Asada Tacos

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 1 Piece Marinated Carne Asada Steak
  • 1 tsp. Vegetable Oil
  • 1 tsp. All Purpose seasoning
  • 4 each Tortilla’s, Whole Wheat or Organic Corn
  • 4 oz. Black Bean and Corn Relish
  • ½ Cotija Queso Cheese or Vegan Cheese Crumbles
  • ½ Chipotle Mayo

Preparation:

Preheat grill. Mix All Purpose Seasoning and oil together. Rub mixture on carne asada steak. Grill carne asada steak 2 minutes on each side till medium done. Remove carne asada steak from grill. Set aside. Brown tortillas well on the grill or in a cast iron skillet. Place a bit of chipotle mayo on tortilla. Slice grilled steak thinly. Arrange 3- 4 slices of carne asada steak avocado on top of chipotle mayo. Place black bean and corn relish on top of carne asada steak. Top with cotija cheese crumbles Bon Appetit!!

Carne Asada Marinade

Ingredients:

  • 2 oz. Vegetable Oil
  • 2 oz. Orange Juice, fresh
  • 2 oz. Tamari or Soy Sauce, organic
  • 2 TB. Garlic, granulated
  • ¼ Cup Sweet Onion, small diced
  • 4 TB. Cilantro, fresh, chopped
  • 2 tsp. Onion, granulated
  • 2 TB Oregano, fresh, chopped
  • 2 tsp. Cumin, ground
  • 1 TB. Jalapeno, very small diced
  • ½ Cup Molasses
  • 1 TB. Chili Seasoning
  • 3 lbs. Skirt Steak or Flank Steak, butter-flied (Brisket or Beef Flat Meat)

Preparation:

Combine all ingredients except the beef. Place beef in Ziploc or vacuum seal bag. Pour in marinade. Seal bag. Massage bag to make sure that marinade and beef are mixed well. Place bag in dish and refrigerate 48 – 72 hours. Turn bag over twice per day.

Grilled Chicken "Under a Brick"

This recipe may sound gimmicky, but chicken pressed and cooked under a brick is beautifully browned, crisp on the outside and succulent and juicy on the inside. Two bricks, individually wrapped in aluminum foil, make the best heavy weight for pressing the chicken.

Ingredients:
  • 1 (3- to 3 1/2-pound) whole chicken, backbone removed and flattened
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons minced garlic (about 2 medium cloves)
  • 2 teaspoons chopped thyme
  • 2 teaspoons chopped rosemary
  • 1 teaspoon crushed red pepper flakes
  • 1 1/2 teaspoon kosher salt
  • Lemon wedges for garnish

Preparation:

  1. Place the chicken in a shallow dish.
  2. In a small bowl, combine the extra-virgin olive oil, lemon juice, garlic, thyme,rosemary, red pepper flakes, and salt.
  3. Pour the marinade over the chicken. Cover and refrigerate for at least 1 hour, or overnight, turning the chicken in the marinade at least once. Longer marinating will produce more intense flavor.
  4. Heat an outdoor grill, indoor grill pan, or a large cast-iron skillet to medium-high.
  5. Remove the chicken from the marinade. Place it on the grill or in the pan, skin side down. Weight the chicken down with a heavy weight, such as two bricks wrapped in aluminum foil placed on a baking sheet. Cook over medium heat for 20 minutes. Turn the chicken and continue to cook for about 20 more minutes, until the outside is brown and crisp and an instant-read thermometer inserted in the thickest part of the chicken reads 170 degrees F.
  6. Remove from the grill and cover loosely with foil. Allow the chicken to rest for 10 to 15 minutes. Cut the chicken into pieces and serve with lemon wedges.

Nutritional Analysis

Per 1/4 chicken: 558 Calories, 38 g Fat, 9. 1 g Sat, 196 mg Chol, 0 g Fiber, 50 g Protein, 1 g Carb, 388 mg Sodium
  • Gluten Free
  • Dairy Free
  • Egg Free
  • Serves 4
  • Serving size: 1/4 chicken
  • Yield: 1 (3- to 3 1/2-pound) chicken
  • Prep time: 15 minutes plus 1 hour marinating time
  • Cook time: 40 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Grilled Ginger Herbed Chicken Breasts

By Mark Hyman, MD
This recipe originally appeared in The UltraMetabolism Cookbook.

Serves 4
Serving size: 1 (4-ounce) chicken breast
Yield: 4 (4-ounce) chicken Breasts
Prep time: 20 minutes plus 1 hour marinating time

The herb marinade is subtle and forms a nice crust on the chicken breast when grilled.

Ingredients:

  • A splash of lime juice finishes the dish.
  • 4 (about 1 1/2 pounds total) boneless, skinless chicken breasts
  • 1/4 cup fresh lime juice
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon minced fresh ginger
  • 1 tablespoon minced oregano
  • 2 teaspoons minced rosemary
  • 2 medium cloves garlic, finely minced
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon red pepper flakes
  • 1/2 teaspoon freshly ground black pepper
  • Lime wedges

Preparation:

Place the chicken breasts in a shallow baking dish. Whisk together the lime juice, extra-virgin olive oil, ginger, oregano, rosemary, garlic, salt, and red and black pepper. Pour over the chicken. Cover and refrigerate for about 1 hour. Do not let sit for more than 2 hours, as this affects the texture of the chicken. Preheat an outdoor grill, or a grill pan that has been brushed with extra-virgin olive oil, to medium-high. Grill the chicken for about 4 to 5 minutes on each side, or until juices run clear. Cooking time will vary with the thickness of the chicken. Serve with lime wedges.

Nutritional Analysis

Per 4-ounce chicken breast: 203 Calories, 6 g Fat, 1. 4 g Sat, 94 mg Chol, 0 g Fiber, 34 g Protein, 0 g Carb, 202 mg Sodium

Grilled Lamb Chops with Garlic and Herbs

In this simple method of preparation, the herb-filled marinade enhances the flavor of the lamb. If desired, the lamb chops can be broiled indoors instead of grilled.

Ingredients:
  • 8 (1 1/2-inch-thick) lamb loin chops (about 4 ounces each)
  • 6 tablespoons extra-virgin olive oil
  • 1/4 cup low-sodium wheat-free tamari
  • 2 tablespoons fresh lemon juice
  • 2 large cloves garlic, chopped
  • 3 tablespoons finely minced rosemary
  • 1 tablespoons minced thyme leaves
  • 1 tablespoons minced mint
  • 1 teaspoon kosher salt
  • 1 teaspoon freshly ground black pepper

Preparation:

  1. Place the lamb chops in a single layer in a shallow baking dish.
  2. Mix together the extra-virgin olive oil, tamari, lemon juice, garlic, rosemary, thyme, mint, salt, and pepper. Pour the marinade over the lamb chops, turning the chops to coat them thoroughly. Cover and refrigerate for 2 to 4 hours, turning lamb in the marinade every hour.
  3. Preheat the grill to medium-high.
  4. Wipe excess marinade off the lamb chops. Grill the chops for 6 minutes. Turn and continue grilling for 4 more minutes for medium-rare, or until desired degree of doneness is reached.

Nutritional Analysis

Per 2 (4-ounce) chop serving: 510 Calories, 30 g Fat, 8. 2 g Sat, 182 mg Chol, 0 g Fiber, 58 g Protein, 0 g Carb, 480 mg Sodium
  • Gluten Free
  • Dairy Free
  • Egg Free
  • Serves 4
  • Serving size: 2 (4-ounce) chops
  • Yield: 8 chops
  • Prep time: 15 minutes plus 2 to 4 hours marinating time
  • Cooking time: 10 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Grilled Shrimp Brochettes

In this easy and delicious dish, the herb and lemon flavors pair well with the fresh shrimp and the red pepper flakes add a slight kick of heat. Made on small skewers, these make tasty hors d'oeuvres. If using bamboo skewers, soak the skewers in a shallow dish of water for one hour before threading with the shrimp.

Ingredients:
  • 1/4 cup extra-virgin olive oil
  • 2 teaspoons minced oregano
  • 2 teaspoons minced parsley
  • 1 teaspoon minced garlic
  • 1 teaspoon lemon zest
  • 1/2 teaspoon crushed red pepper flakes
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 pound large (21 to 25 count) shrimp, peeled and deveined
  • Lemon wedges for garnish

Preparation:

  1. Mix together the extra-virgin olive oil, oregano, parsley, garlic, lemon zest, crushed red pepper flakes, salt, and pepper. Toss the shrimp in the olive oil and herbs.
  2. Cover and refrigerate for 1 hour.
  3. Thread the shrimp on 4 skewers, placing 5 to 6 shrimp on each skewer.
  4. Preheat an outdoor grill or an indoor grill pan over medium-high heat. If using a grill pan, brush with 1 teaspoon of extra-virgin olive oil before heating. Grill the shrimp for 2 minutes on each side.

Serve with the lemon wedges.

Nutritional Analysis

Per brochette: 248 Calories, 16 g Fat, 2. 3 g Sat, 172 mg Chol, 0 g Fiber, 23 g Pro, 1 g Carb, 409 mg Sodium
  • Gluten Free
  • Dairy Free
  • Quick
  • Egg Free
  • Serves 4
  • Serving size: 5 to 6 shrimp
  • Prep time: 10 minutes
  • Cook time: 4 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Grilled Spicy Fish Tacos

Scampi Kabobs

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 4 x 1 ounce Mahi Mahi or Wahoo, cut ½" x 3"
  • 1 tsp. Vegetable Oil
  • 1 tsp. Cajun Seasoning (see below)
  • 4 each Tortilla's, Whole Wheat or Organic Corn
  • 4 oz. Mango Jalapeno Salsa (add link here)
  • ½ Cup Savoy Cabbage, shredded
  • ½ Cup Red Cabbage, shredded
  • ½ Avocado, sliced

Preparation:

Preheat grill. Mix Cajun Seasoning and oil together. Rub mixture on Mahi. Grill fish 2 minutes on each side till medium done. Remove from grill. Set aside. Brown tortillas well on the grill or in a cast iron skillet. Place a bit of shredded cabbage on tortilla. Arrange 2 slices of avocado on top of cabbage. Place Mahi Mahi on avocado and top with mango salsa.

Cajun Seasoning

Ingredients:

  • 1 TB. & 1&1/2 tsp. Salt
  • 1 TB. & 1&1/2 tsp. Black Pepper
  • 1 tsp. White pepper
  • 1 tsp. Cayenne
  • 1 tsp. Granulated Garlic
  • 1 tsp. Granulated Onion
  • 1 tsp. Thyme, cracked
  • 1 tsp. Oregano, whole or crushed

Preparation:

Place all ingredients in a bowl. Blend till smooth. Keep in airtight container.

Guiltless Chicken Breast Tenders gf, ng

By Tana Amen, author "Eat Healthy With the Brain Doctor's Wife"

Ingredients:

  • ½ teaspoon sea salt
  • optional- ½ teaspoon pepper
  • ½ teaspoon garlic powder
  • 1 Cup almond meal (or gluten free flour)- or you may grind almonds in the food processor
  • 1 pound chicken breast tenders, free range, hormone free, antibiotic free
  • 2 Eggs, lightly beaten- organic with Omega 3 fatty acids

Preparation

Preheat oven to 375 degrees. Sprinkle chicken with salt, pepper and garlic powder. Dip the chicken pieces in the egg, coating both sides.  Immediately dredge in the almond meal covering both sides completely. Place chicken on a baking sheet.  Cook for about 12 minutes, being sure to turn chicken over after 6 minutes.

NOTE:  Chicken tenders will not be crispy.  If you are used to fried chicken tenders you may want to finish with one more step:

For crispy chicken tenders: Heat 2 teaspoons of coconut oil in a large skillet over medium-high heat.  When skillet is hot add half of the baked tenders to the skillet.  Cook for about 30-60 seconds/ side, depending on desired crispiness. Remove tenders and repeat process for remaining chicken tenders.

Allow to cool for several minutes if serving to children.

**Consider serving with a “honey mustard sauce”.  Mix 1 Tablespoon of mustard with 1 teaspoons of raw honey.

Healthy Turkey Chili

Ingredients:
  • 1 Tbsp refined coconut oil
  • 1 pound lean ground turkey (free range, hormone free)
  • 1 cup chopped onion
  • *optional: 1 jalapeno pepper (makes chili pretty spicy)
  • 3 cloves chopped fresh garlic
  • 1 teaspoon chili powder
  • 1 small can Ortega chilis
  • 1 Tbsp fresh oregano
  • 1 teaspoon cumin seed
  • 1-2 tsp salt
  • 3 cups diced tomatoes, fresh or organic canned(no-salt-added variety)
  • 2 C chicken or vegetable broth
  • 2 cups chopped celery
  • 1 cup chopped bell peppers
  • 1/2 C zucchini,
  • 2 C cooked kidney beans, soaked and drained (you may use canned if you don't have time to cook beans)
  • 1 C cooked black beans or chickpea beans

Preparation:

  1. Note: It's my preference to cook the vegetables as little as possible. As a result you will be blending them in step 4. However, if you prefer not go through the process of blending the vegetables, and prefer cooking the vegetables, you will need to sauté them as step 1. In that case, heat a teaspoon of refined coconut oil in a large skillet over medium heat for about a minute. Add bell pepper and celery for about two more minutes. Then proceed to step two.
  2. In a large cast saucepan or pot, brown turkey meat in refined coconut oil over medium heat. Crumble turkey and break apart as much as possible. Add onion stirring for about 2 minutes.
  3. Add garlic, jalapeno (if using), chili powder, ortega chilis, oregano, cumin seed, salt and tomatoes. Mix thoroughly until spices are well blended with meat and meat is browned (no longer pink).
  4. Add broth.
  5. Dish out 2 cups of chili mixture. Put about one cup of chili at a time into the blender. Add one ½ cup of chopped bell pepper, zucchini, and celery at a time and puree. Pour mixture back into the remaining chili pot. *Adding the pureed vegetables not only makes the chili tasty, but is a great way to add fiber and vitamins without overcooking.
  6. Add beans. Stir thoroughly and heat through on medium low, about 5minutes.

Serve hot

8 servings

Recipe from "Change Your Brain, Change Your Body" Cookbook, by Dr. Daniel Amen

Herbed Rack of Lamb with Roasted Garlic and Shallots

This elegant, special-occasion entrée is quick and easy to prepare; just allow enough time to marinate the meat. The tiny chops are flavorful with herbs and garlic, tender and juicy when cooked to just pink in the center. For a colorful presentation, garnish with watercress.

Ingredients:
  • 2 (1- to 1 1/4-pound) racks of lamb, trimmed and frenched (about 8 ribs each)
  • 1 tablespoon minced garlic (about 3 medium cloves)
  • 1 tablespoon minced mint leaves
  • 1 tablespoon minced parsley
  • 1 tablespoon minced rosemary
  • 1 teaspoon minced thyme
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 3 tablespoons extra-virgin olive oil
  • 2 cups watercress, tough stems removed, for garnish

Preparation:

  1. Place the lamb in a shallow dish. Combine the garlic, mint, parsley, rosemary, thyme, salt, pepper, and 2 tablespoons of extra-virgin olive oil. Spread evenly over the meaty surface of the lamb. Let stand at room temperature for up to 1 hour. If marinating for longer than 1 hour, place the rack of lamb in the refrigerator.
  2. Preheat the oven to 425 degrees F.
  3. Heat the remaining 1 tablespoon of extra-virgin olive oil in a large ovenproof skillet over medium-high heat. Add the lamb, meat side down. Sear for 2 minutes until brown. Turn the lamb rack over so that the meaty surface is facing up. Place the skillet in the oven and cook for about 18 minutes for medium rare, or until a meat thermometer inserted into the center reads about 125 degrees F. Let the lamb rest for about 10 to 15 minutes before carving. The internal temperature will rise to about 130 degrees F.
  4. Slice the lamb into single or double chops, depending on your preference. Serve with Roasted Garlic and Shallots.

Nutritional Analysis

Per 4-chop serving: 446 Calories, 31 g Fat, 6. 6 g Sat, 70 mg Chol, 0 g Fiber, 24 g Protein, 18 g Carb, 328 mg Sodium
  • Gluten Free
  • Dairy Free
  • Egg Free
  • Serves 4
  • Serving size: 4 (1-ounce) chops
  • Yield: 16 chops
  • Prep time: 10 minutes plus 1 hour marinating time
  • Cook time: 20 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Honey Mustard Lime Pork

How to cut Skinny Pork

By Robert Sturm, Master Chef, www.robertfood.com

Ingredients:

  • 3 pieces Skinny Pork
  • ½ oz. Canola Oil
  • ½ tsp. All Purpose Seasoning
  • 2 oz. Lime Juice
  • 1 oz. Honey Mustard Lime Dressing
  • TT Saracha Sauce

Preparation:

For the Pork: In a bowl combine canola oil and all purpose seasoning. Add pork medallions and massage well coating the pork evenly. In a “HOT” skillet, place pork in pan, cover and let cook 2 minutes. Turn pork over, cover and cook 2 minutes more. Place pork on plate. Drizzle with honey mustard lime dressing.

Honey Mustard Lime Dressing

Ingredients:

  • ½ Cup Honey
  • ½ Cup Dijon Mustard, Grey Poupon
  • 2 oz. Lime Juice
  • 2 oz. Canola Oil
  • ½ Cup Cilantro, chopped
  • 2 tsp. Sesame Seeds

Preparation:

Place honey, mustard, lime, oil and cilantro in blender. Blend till smooth. Stir in sesame seeds. Keeps 1 month refrigerated.

Moroccan Salmon Kabobs

Moroccan Salmon Kabobs

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 1 lb. Salmon, cut into 1" wide strips
  • 2 TB. Moroccan Spice
  • 2 TB. Cajun Spice
  • 2 ounces Vegetable Oil
  • 1 Pack Bamboo Skewers

Preparation:

Place oil and spices in a bowl. Mix together well. Add salmon. Massage spice oil into salmon. Place everything in a gallon Zip Loc bag and marinade in the refrigerator for 24 hours. To make kabobs, soak skewers submerged in water for 30 minutes. Arrange salmon on skewers. Follow the recipe of "How to Grill a Filet of Salmon" on www.robertfood.com.

Moroccan Spice Mix

Ingredients:

  • 2 TB. & 2 tsp. Hungarian Paprika
  • 1 TB. &1-½ tsp. Coriander, ground
  • 2 tsp. Salt, Kosher, fine
  • 1-½ tsp. Cinnamon, ground
  • 1-¼ tsp. Cayenne
  • 1-¼ tsp. Onion Powder
  • ¾ tsp. Allspice, ground
  • ¾ tsp. Cilantro, ground
  • ¾ tsp. Ginger, ground
  • ¾ tsp. Cloves, ground
  • ¾ tsp. Cardamom, ground
  • ½ tsp. Garlic Powder
  • ½ tsp. White Pepper, ground

Preparation:

Place all ingredients in a baggie. Shake the heck out of the bag until mixed well. Put in Tupperware container. Use as desired.

New Wave Roasted Turkey & Low Salt, Low Fat Gravy

New Wave Roasted Turkey

From the book “Man Can Cook” By Robert Sturm

Ingredients

  • 20+ lb. Turkey
  • 2 TB. No Salt Seasoning Mix (see below) for the inside cavity
  • 2 TB. No Salt Seasoning Mix for the outside of the bird
  • 1 Cup Celery, 1” diced
  • 1 Cup Carrot, 1” diced
  • 1 Cup Onion, 1” diced
  • 1 Cup Apple, 1” diced (Optional)
  • 1 Bulb Garlic, peeled
  • 1 Bunch Thyme
  • 2 each Bay Leaves
  • ½ Cup Vegetable Oil
  • 24” Butcher Twine
  • 2 TB. Soy Sauce
  • 2 TB. Apple Cider Vinegar
  • 2 TB. Honey

Preparation

Thaw Turkey in refrigerator 1 week before cooking. Rinse thawed turkey well inside and out. Combine soy sauce, honey and vinegar together. Reserve. Mix oil and seasoning together. Rub half of seasoned oil inside the cavity of the turkey. Mix celery, carrots onion, garlic, thyme, bay leaves and apples together. Stuff vegetable mix into cavity of the turkey.  Rub remaining seasoning mix over outside of bird. Cover all skin areas. Be careful not to tear the skin. Tie drumsticks together using butcher twine. Turn back the wing tips underneath the turkey carcass to lay the turkey flat. Place bird in roasting pan on a rack. Bake in a pre-heated oven at 400°F for 30 minutes, basting frequently. Turn oven down to 350°F and bake turkey for 2 hours, basting frequently. Turn oven down to 225°F. Make a tent out of aluminum foil and cover turkey. Continue to bake turkey another 1 and 1/2 - 2 hours, basting frequently, until till turkey reaches an inside temperature of 160°F. Plan on 15 minutes of cooking time for each pound the turkey weighs. Test temperature by poking thermometer through the thigh joint into the cavity. This is the thickest part of the bird. When bird reaches 160°F, brush bird with basting mix. Continue baking till bird reaches 170°F. 15 – 20 minutes. The turkey juices will be clear and not pink when you test the turkey for temperature. Remove from oven. Let turkey rest 15 minutes before carving.

No Salt, All-Purpose Seasoning Mix

Ingredients

  • ½ Cup Salt Substitute, No Salt Brand
  • 2 TB. Black pepper, ground
  • 1 TB. White Pepper, ground
  • ½ tsp. Red Pepper, ground
  • 1 TB. Granulated Garlic
  • 2 TB. Granulated Onion
  • 1 TB.  Hungarian Paprika

Preparation

Place all ingredients in a baggie. Shake the heck out of the bag until mixed well. Put in Tupperware container. Use as desired.

Poultry Seasoning

Ingredients:

  • 2 TB. Sage, ground
  • 1 TB. Thyme, ground
  • 1 TB. Savory, ground
  • 2 tsp. Marjoram, ground
  • 2 tsp. Rosemary, ground
  • 2 tsp. Nutmeg, ground
  • 2 tsp. Black Pepper, ground
  • ¾ tsp. Salt, Kosher
  • ½ tsp. Clove, ground
  • ½ tsp. Onion Powder, ground
  • ½ tsp. Garlic Powder, ground
  • ½ tsp. Basil, ground

Directions:

Combine all ingredients together. Keeps in an airtight container for 6 months

Low Sodium Low Fat Turkey Gravy

From the book “Man Can Cook” By Robert Sturm

Ingredients

  • 1 Quart Turkey or Chicken Stock - Swanson’s Low sodium
  • Drippings from pan
  • ¼ Cup Flour
  • ½ tsp. White Pepper
  • 2 TB. Parsley, fresh, chopped (optional)

Preparation

While your cooked holiday turkey is resting, strain the pan drippings and pour into a gravy separator which separates the fat from the liquid. Place roasting pan on stovetop over a medium heat. You will likely need two burners. Sprinkle flour into pan and stir until golden brown. Reduce heat to low. Return defatted drippings to pan, add chicken broth. Stir with a whisk until blended. Turn heat back up to medium and cook, stirring constantly, until gravy thickens. Season pepper and parsley if desired. Pour into a gravy boat, ready to serve.

Oysters Casino with Bell Peppers and Bacon

Oysters Casino

By Robert Sturm

Ingredients:

  • 4 strips natural bacon or turkey, par cooked, diced
  • 1 stick unsalted butter, at room temperature
  • 1 TB. Dijon Mustard, Grey Poupon
  • ½ tsp. Tabasco Sauce
  • ½ tsp. Worcestershire Sauce, L&P
  • 2 cloves garlic, minced
  • ¼ Cup chopped shallots
  • ¼ Cup chopped red bell pepper
  • ¼ Cup chopped yellow bell peppers
  • 2 Lemons zest and juice
  • Kosher salt and freshly ground black pepper
  • 1 dozen large West Coast oysters on the half shell
  • 1/4 bunch parsley, finely chopped for garnish

Preparation:

Preheat oven to 425F. Place the butter, garlic, shallots, Worcestershire sauce, Tabasco sauce, Dijon mustard, lemon zest and juice in a food processor; pulse until well combined. Season with salt and pepper. Mix red bell peppers, yellow bell peppers and bacon together. Lay oysters in their half shells out on a large roasting pan in a single layer (you can use rock salt or a sheet of crumpled foil to steady them). Place a tablespoon of bacon bell pepper mix on top of oysters and a tablespoon of the casino butter mixture on top of each oyster. Bake oysters in the hot oven until bubbly, approximately 10 to 12 minutes. Finish with finely chopped parsley and serve.

Pan-Seared Halibut

Searing the fish in a heavy skillet creates a beautiful brown, crunchy crust using simple ingredients—salt, pepper, and olive oil. The fillet is delicious on its own or served with a squeeze of fresh lemon.

Ingredients:
  • 4 (6-ounce) skinless halibut fillets
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon finely ground black pepper
  • 2 tablespoons extra-virgin olive oil
  • Lemon wedges

Preparation:

  1. Preheat the oven to 400 degrees F.
  2. Season the fish on both sides with salt and pepper.
  3. Heat the extra-virgin olive oil in an ovenproof skillet over high heat until smoking. Add the fillets and cook for 3 minutes on each side. Transfer the pan to the oven and continue cooking for 3 more minutes, or until cooked through.

Serve with the lemon wedges.

Nutritional Analysis

Per 6-ounce fillet: 250 Calories, 11 g Fat, 1. 5 g Sat, 54 mg Chol, 0 g Fiber, 36 g Protein, 0 g Carb, 394 mg Sodium
  • Gluten Free
  • Dairy Free
  • Quick
  • Egg Free
  • Serves 4
  • Serving size: 6 ounces
  • Yield: 4 (6-ounce) fillets
  • Prep time: 5 minutes
  • Cook time: 10 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Peruvian Style Ceviche

Peruvian Style Ceviche

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 3 Medium tomatoes, small diced (red, orange and yellow varietals)
  • ½ C Red Onion, small diced
  • ¼ Cup Shrimp, cocktail cooked
  • ¼ Cup Lobster, cooked, small diced
  • ¼ Cup Crab, shredded
  • ¼ Cup Bay Scallops, blanched
  • 2 tsp. Garlic, minced
  • 1 tsp. Ginger, minced
  • 2 each Serrano Chili, small diced (1 chili)
  • 4 each Limes, juiced
  • 1 lemon, juiced
  • 1 each 5.5 ounce can Spicy V-8 Juice
  • ¼ Cup Mint, chopped
  • ¼ Cup Cilantro, chopped
  • ¼ Cup Basil, chopped

Preparation:

Mix all ingredients together. Refrigerate 3 hours before serving.

Poached Tilapia in Saffron Sauce

Ingredients:
  • 3-4 Tbsp vegetable broth for sautéing, or 1 Tbsp coconut oil
  • 3 garlic cloves
  • 1 Tbsp tomato paste
  • 2 ¾ Cup Vegetable broth
  • 2 tsp fresh tarragon, chopped
  • 1 tsp saffron
  • 2 inches sliced orange peel, or large piece orange zest
  • 1 Bay leaf
  • 1 ½ Cup organic stewed or diced tomatoes
  • ½ Cup fennel
  • 1 leek (white only), sliced
  • ½ Cup okra, sliced
  • Real Sea salt and pepper to taste
  • 4 Tilapia fillets
  • 4 lemon wedges

Preparation:

  1. Heat oil in large skillet over medium heat. Add garlic and sauté for 1 minute.
  2. Add tomato paste. Sautee for one minute. Deglaze skillet with 1 cup vegetable broth.
  3. Add tarragon, saffron, orange zest and bay leaf. Simmer for 15 minutes.
  4. Remove bay leaf and orange zest. Add tomato and vegetable broth. Bring to a boil.
  5. Add leek, fennel and okra. Simmer until vegetables are tender.
  6. Season fish with salt and pepper. Add fish to sauce and gently poach for 3-4 minutes each side.

Serve immediately in shallow dishes. Garnish each dish with one lemon wedge.

Suggestion: This sauce is also excellent served over barley and no fish for those who do not eat animal protein of any kind.

4 servings

Recipe from "Change Your Brain, Change Your Body" Cookbook, by Dr. Daniel Amen

Pork Tenderloin with Mojo Sauce

Here is a tasty and tender meat to grill in summertime, perfect served with fresh corn and sliced tomatoes. If desired, the mojo sauce can be made one day ahead of time and stored in the refrigerator until used.

Ingredients:
  • 2 (about 3/4 pound each) whole pork tenderloins, trimmed
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon plus 2 teaspoons minced garlic
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup 100% fresh-squeezed orange juice
  • 2 tablespoons fresh lime juice
  • 2 tablespoons minced cilantro
  • 2 teaspoons minced oregano
  • 1 teaspoon minced jalapeño pepper
  • 1/2 teaspoon ground cumin

Preparation:

  1. Rub the pork with 1 tablespoon of extra-virgin olive oil, 2 teaspoons of the garlic, 1/4 teaspoon of the salt, and the black pepper. Cover and refrigerate for at least 1 hour, or overnight.
  2. In a small bowl, mix together the orange juice, lime juice, cilantro, oregano, jalapeño pepper, cumin, the remaining 1/4 teaspoon salt, the remaining extra- virgin olive oil, and the remaining 1 tablespoon of chopped garlic.
  3. Preheat an outdoor grill to medium-high or brush an indoor grill pan lightly with olive oil, and heat over high heat until hot but not smoking. Alternatively, preheat the oven to 450 degrees F.
  4. Grill the meat for about 8 minutes. Turn and cook for 7 to 9 more minutes to cook evenly. Alternatively, roast in the oven for about 20 minutes. Let the meat rest for 10 minutes before slicing. Serve drizzled with the mojo sauce.

Nutritional Analysis

Per 4-ounce serving: 208 Calories, 11 g Fat, 2. 3 g Sat, 63 mg Chol, 0 g Fiber, 23 g Protein, 3 g Carb, 206 mg Sodium
  • Gluten Free
  • Dairy Free
  • Egg Free
  • Serves 6
  • Serving size: 4 ounces
  • Yield: 1 1/2 pounds
  • Prep time: 15 minutes
  • Cook time: 15 to 20 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Roasted Cauliflower

Ingredients:
  • 1-2 Tbsp refined coconut oil
  • 1 head cauliflower florets
  • ¼ cup cilantro, finely chopped
  • 3 garlic cloves, minced
  • Lemon wedges

Preparation:

  1. Add cauliflower to boiling water for two minutes. Remove from heat and promptly blanch with cold water. Drain well and pat dry.
  2. In a medium skillet, heat oil over medium high heat.
  3. Add garlic and cilantro for 1 minute.
  4. Add cauliflower. Stir until florets are coated with garlic and cilantro mixture. Continue cooking and occasionally turning until florets are lightly browned, but remained crunchy 3- 5 minutes (less is better).
  5. Serve warm.

Recipe from "Change Your Brain, Change Your Body" Cookbook, by Dr. Daniel Amen

Scampi Kabobs

Scampi Kabobs

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 1 Lb. U-15 Shrimp, peeled, de-veined
  • ½ Cup Olive Oil
  • ½ Lemon, sliced very thin, half moons
  • ½ Cup sliced green olives
  • ¼ Cup Capers
  • ¼ Cup Shallots, chopped
  • 1 TB. Garlic, chopped
  • 1 tsp. All Purpose Seasoning
  • 1 Pack Bamboo Skewers

Preparation:

Place all food ingredients in a gallon Zip Loc Bag or a Vacuum Pack bag. Squeeze all the air out. Marinade in refrigerator 48 - 72 hours. Be sure to turn the bag over twice a day. To make kabobs, soak skewers submerged in water for 30 minutes. Arrange shrimp on skewers. Fire up the grill. Place scampi kabobs on grill, cook for 3 minutes or so on each side. Enjoy!!
For tips on grilling go to www.RobertFood.com.

All-Purpose Seasoning

Ingredients:

  • 1/2 Cup Salt, non-iodized
  • 2 TB. Black pepper, ground
  • 1 TB. White Pepper, ground
  • ½ tsp. Red Pepper, ground
  • 1 TB. Granulated Garlic
  • 2 TB. Granulated Onion
  • 1 TB.  Hungarian Paprika

Preparation:

Place all ingredients in a baggie. Shake the heck out of the bag until mixed well. Put in Tupperware container. Use as desired.

Seafood Pappardelle

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 1 TB. Olive Oil
  • 2 each Mussels
  • 2 each Shrimp, large, peeled and deveined
  • 1 each Sea Scallop, large
  • 1 each Calamari Tube, cut into rings
  • 3 oz. Halibut or Fish
  • 2 each Grape Tomatoes, cut in half
  • 1 tsp. Garlic, minced
  • 1-3 oz. Clam Juice
  • 2 TB. Butter substitute (Pareve Margarine)
  • TT Sea Salt
  • TT Pepper, fresh ground
  • 1 TB. Basil, fresh, chopped
  • 1 tsp. Parsley, fresh, chopped
  • ½ cup Quinoa or brown rice flat pasta like fettucini
  • 1 tsp. Olive Oil
  • 1 tsp. Parsley
  • 1 tsp. Parmesan Cheese, grated
  • 1 tsp. Chervil, roughed chopped

Preparation:

For the seafood - In hot pan, add olive oil, sauté shrimp, scallop, mussels, fish pieces, calamari add garlic till lightly brown. Add tomato, basil, clam juice and reduce slightly. Add parsley, season, keep warm.

For the pasta - Cook pasta in boiling water, remove drain from water and toss with olive oil and parsley. Keep warm.

To Serve - Place pasta in center of bowl, spoon seafood ragout on top, garnish with parmesan and chervil.

Reference -- Gluten-Free pasta options:
http://www.quinoa.net/145/163.html
http://www.tinkyada.com/

Seared Ahi Tuna

Seared Ahi Tuna

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 1 TB. Cajun Seasoning
  • 1 x 3 ounce piece Ahi Tuna, sushi grade
  • 1 tsp. Rice Oil

Preparation:

Rub Cajun seasoning on both flat sides of tuna. (On all sides of the tuna for really spicy). Place tuna in refrigerator and make sure that the tuna is really cold. Pre-heat cast iron or non-stick pan till “HOT”. Place oil in “HOT” pan. Be careful not to burn yourself. Sear tuna on each side for 1 minute. Let cool 5 minutes. Slice tuna into ¼” slices and serve with pickled ginger, wasabi, soy sauce or MojoMoto Sauce.

MojoMoto Dipping Sauce

Ingredients:

  • 1 Cup Organic Tamari Sauce, low sodium
  • 2 TB. Mirin or Sake
  • 2 TB. Awasezu, (Seasoned Rice Vinegar)
  • 2 TB. Dashi (see recipe below)
  • 2 TB Wasabi

Preparation:

Combine all ingredients together. Keeps 1 week in the refrigerator.

Dashi

Ingredients:

  • 2 (4-inch) square pieces Kombu
  • 2 quarts water
  • 1/2-ounce bonito flakes or katsuobushi, about 2 cups

Preparation:

Place Kombu in a 4-quart saucepan. Soak for 30 minutes. Set the saucepan over medium heat until the water reaches 165 degrees F and small bubbles appear around the sides of the pan. Basically “HOT” but do not boil. Remove the Kombu from the pan. Bring pan to a boil. Reduce the heat to low and add the bonito flakes. Simmer gently, stirring frequently, for 10 minutes. Strain the liquid through a fine mesh strainer lined with muslin or several layers of cheesecloth. Store in an airtight container in the refrigerator. Use within 1 week or freeze for up to a month.

Seared Butterflied Shrimp

Simply delicious, quick and easy, this shrimp is great served alone with a squeeze of fresh lemon. Plan on three to four jumbo shrimp per person for a main course.

Ingredients:
  • 1 pound jumbo (16 to 20 count) shrimp, peeled and deveined
  • 3 tablespoons extra-virgin olive oil
  • 1/2 teaspoon kosher salt
  • 1/4 to 1/2 teaspoon crushed red pepper flakes
  • Fresh lemon wedges

Preparation:

  1. Using a small paring knife, cut along the back of the shrimp, keeping the shrimp in one piece and not cutting all the way through to the other side. Open the shrimp and press flat. Toss with the extra-virgin olive oil, salt, and red pepper flakes.
  2. Heat a large skillet over high heat, until very hot. Place the shrimp in the pan, in a single layer, and avoid crowding them. Cook for 2 minutes, then turn the shrimp, pressing them against the bottom of the pan to keep flat. Cook for 1 more minute.

Serve with the lemon wedges.

Nutritional Analysis

Per 4-ounce (3 to 4 shrimp) serving: 180 Calories, 11 g Fat, 1. 7 g Sat, 168 mg Chol, 0 g Fiber, 18 g Protein, 0 g Carb, 433 mg Sodium
  • Gluten Free
  • Dairy Free
  • Quick
  • Egg Free
  • Serves 4
  • Serving size: 3 to 4 jumbo shrimp
  • Yield: 1 pound jumbo shrimp
  • Prep time: 10 minutes
  • Cook time: 2 to 3 minutes per batch

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Simple Grilled Chicken Breasts

Grilling is the simplest of preparations for chicken, and the results are so delicious!
Very versatile, these chicken breasts go with just about anything. Serve the pieces whole or sliced on the bias.

Ingredients:
  • 4 (about 1 1/2 pounds total) boneless, skinless chicken breast halves
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper

Preparation:

  1. Rub the chicken breasts with the extra-virgin olive oil, salt, and pepper.
  2. Preheat an outdoor grill, or a grill pan that has been brushed with extra-virgin olive oil, to medium-high. Grill or sauté the chicken for about 4 to 5 minutes on each side, or until the juices run clear. Cooking time will vary with the thickness of the chicken.

Nutritional Analysis

Per 4-ounce chicken breast: 245 Calories, 11 g Fat, 2. 1 g Sat, 94 mg Chol, 0 g Fiber, 34 g Protein, 0 g Carb, 240 mg Sodium
  • Gluten Free
  • Dairy Free
  • Quick
  • Egg Free
  • Serves 4
  • Serving size: 1 (4-ounce) chicken breast
  • Yield: 4 (4-ounce) chicken breasts
  • Prep time: 5 minutes
  • Cook time: 8 to 10 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Simple Shrimp Scampi gf, ng

By Tana Amen, Author “Eat Healthy With The Brain Doctor’s Wife”

Kid’s usually love this simple recipe and it tastes great alone over Shirataki noodles. The coconut flavor is a fresh alternative to traditional scampi

Ingredients:

  • 1 pound raw large shrimp, peeled and deveined
  • 1 Tbsp coconut oil
  • ½ tsp crushed red pepper flakes (optional)
  • 1 tsp garlic, minced
  • 1tsp oregano, chopped
  • 1 tsp basil, chopped
  • ½ cup light coconut milk
  • 1 tsp fresh lemon juice

Preparation:

Heat the coconut oil in non stick skillet over medium heat. Add red pepper flakes. Cook for 1 minute. Add shrimp and cook for 1 minute on both sides, just until they turn pink. Be careful not to overcook. Add garlic, oregano and basil. Stir in coconut milk and lemon juice. Cook until slightly thickened, about one minute. Serve over favorite greens or Shirataki noodles. Serves 4

Nutritional Information:

102 Calories, 76mg sodium, 6g fat, 3g carbohydrates, 5g saturated fat, 0g fiber, 66 mg cholesterol, 10g protein

Soft Breakfast Tacos

By Sally Cameron, Personal Chef, www.AFoodCentricLife.com

Scrambled eggs or egg whites make a quick and nutritious breakfast-in-a-hurry for busy weekday mornings. Add spoonfuls of salsa for a kick. If you have time, add chopped cilantro and avocado.  Soft egg tacos are a satisfying and healthy start that will keep you going. For added protein and fiber, add pinto or black beans on the side.

Ingredients:

  • 2 eggs (use whole eggs or 3 egg whites)
  • Salt and pepper, to taste
  • A few drops of oil
  • 2 small corn tortillas, or a whole grain corn-wheat blend
  • 2 tablespoons grated low fat Mexican cheese blend (or low fat cheddar)

Options:

  • 2 teaspoons chopped fresh cilantro
  • 2 tablespoons healthy salsa
  • 1/4 of a small avocado, peeled and diced
  • 1/2 cup canned pinto or black beans (as a side)

Preparation

Crack eggs into a small bowl and beat together with a fork or whisk until blended. Season with a pinch of salt and pepper. Heat a small non-stick pan over medium heat. Add a few drops of oil. Pour in beaten eggs and cook, stirring until cooked and scrambled. Use a silicone spatula or wooden spoon with a non-stick pan, not a metal utensil. Heat tortillas in the microwave for a few seconds or heat on an open gas flame turned to low, turning tortillas for a few seconds to heat while the eggs are cooking. Divide eggs between the warmed tortillas, sprinkle with cheese, cilantro and salsa if desired. Fold in half and enjoy with warmed beans on the side for extra protein and healthy fiber.

Note - Warm the beans in a small pan over low heat or in a microwave at half power for 1 minute, covered with safe plastic film. Stir and test for warmth. Repeat if needed.

Yield: 1 serving, 2 tacos

Steak au Poivre with Balsamic Pan Sauce

An elegant, special-occasion entrée. The filet mignon is extremely tender, and the mustard and peppercorns produce nice crusts. The balsamic vinegar reduction adds a deep color and flavor.

Ingredients:
  • 1 tablespoon black peppercorns, coarsely ground or cracked
  • 2 teaspoons green peppercorns, coarsely ground or cracked
  • 1 teaspoon pink peppercorns, coarsely ground or cracked
  • 4 (6-ounce) filet mignon steaks
  • 1 tablespoon Dijon mustard
  • 1 teaspoon kosher salt
  • 3 tablespoons extra-virgin olive oil
  • 1/4 cup minced shallots
  • 1/2 cup balsamic vinegar

Preparation:

  1. Mix the black, green, and pink peppercorns together on a large plate.
  2. Pat the steaks dry with a paper towel. Brush the steaks with the mustard. Roll in the peppercorns and sprinkle with the salt. Press down on the steaks so that the peppercorns adhere to the meat.
  3. Heat the extra-virgin olive oil in a skillet, large enough to hold the steaks, over medium-high heat. Add the steaks and cook for 5 minutes. Turn and cook for 5 more minutes for medium-rare, or until desired degree of doneness is reached.
  4. Cooking time will vary with the thickness of the meat. Remove the steaks to a plate when finished cooking.
  5. Reduce the heat to medium and add the shallots to the skillet. Cook, stirring, about 3 to 4 minutes, until softened. Add the balsamic vinegar, turn up the heat to medium-high, and cook, scraping up any brown bits from the bottom of the skil- let, until the vinegar is slightly thickened and syrupy. Drizzle the sauce over the steaks and serve.

Nutritional Analysis

Per 6-ounce serving: 323 Calories, 17 g Fat, 3. 8 g Sat, 90 mg Chol, 1 g Fiber, 34 g Protein, 11 g Carb, 623 mg Sodium
  • Gluten Free
  • Dairy Free
  • Egg Free
  • Serves 4
  • Serving size: 1 (6-ounce) steak
  • Yield: 4 (6-ounce) steaks
  • Prep time: 15 minutes
  • Cook time: 20 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Steamer Clams

Steamer Clams

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 2 lbs. Manila Clams
  • 1 Cup Celery, small diced
  • 1 Cup Sweet Onion, small diced
  • 1-Cup Clam Juice (8 oz.)
  • ½ Cup Champagne or White Wine (water is a non-alcoholic option)
  • ½ Cup Water
  • 1 TB. Garlic, fresh, minced
  • 1 oz. Grape Seed Oil
  • 2 each Bay Leaves
  • ½ tsp. All Purpose Seasoning or Salt & Pepper
  • 1 tsp. Dill, fresh, chopped
  • 1 lemon, cut into wedges

Preparation:

One hour before serving, scrub clams with vegetable brush in cold water; rinse with water until free of sand (adding a little coarse salt to the water will help to remove the sand from the clams). In a 4 quart pot sauté onions, celery and garlic in oil till tender. About 3 minutes. Add champagne (or wine, water), clam juice, seasoning and bay leaves. Bring to a boil. Simmer 15 minutes. Add clams. Place cover on pot. Bring to a boil. Simmer clams covered for 5 – 7 minutes. Discard any clams that do not open. Pour broth through a cheesecloth-lined strainer to remove any sand. The broth can either be used as a dunking liquid for the French bread or placed in mugs to drink.

Stevie “K” Gunpowder Chicken

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 1 Chicken, organic or natural, whole
  • 1 Onion, small, cut into 8 pieces
  • 1 Jalapeno, cut into 8 pieces
  • 1 lime, cut into 8 pieces
  • 8 cloves Garlic, peeled
  • 8 Kaffir Lime Leaves (Optional)
  • 8 Cilantro Sprigs, fresh
  • ½ Cup Coconut Shredded
  • 2 TB. Vegetable Oil
  • 2 TB Gunpowder Spice (ask Steve Komanapali or go to www.komanapalli.com) or use Cajun Seasoning

Preparation:

Preheat oven to 400F. Clean and rinse chicken with cold water. Pat dry. Mix onion, garlic, coconut, Kaffir lime leaves, cilantro and lime together. Rub a 1 teaspoon of spice mix on the inside cavity wall of the chicken. Stuff the cavity of chicken with onion coconut mix. Rub chicken with oil. Rub spice mix on chicken. Place on roasting rack in a pan and bake for 1 hour. Cover chicken with aluminum foil and bake 1 more hour or until the chicken reaches a temperature of 165F when stuck in the thigh with a thermometer. Let rest 10 minutes before serving.

Stimulating Stir-Fry

Ingredients:
  • 1 Tbsp corn starch
  • 1 Tbsp low sodium soy sauce or tamari sauce
  • 1 Tbsp Sesame oil
  • ½ Cup Cold water
  • ¼ Cup Vegetable broth or 2 tsp refined coconut oil for sautéing
  • 2garlic cloves, minced
  • 1Tbsp ginger, finely grated
  • 14 oz. package of firm or very firm tofu for vegetarians
  • *1 pound peeled and deveined shrimp for non vegetarians
  • 1 Cup carrots,
  • 1 Cup broccoli florets
  • ½ Cup mushrooms, sliced
  • 1 Cup bok choy, thinly chopped
  • ½ Cup Snow Peas
  • ¼ Cup bean sprouts
  • 2 green onions, cut into 2" pieces
  • Optional: ¼ Cup shaved almonds

Preparation:

  1. In advance, prepare sauce. Mix corn starch, soy sauce, sesame oil, and water. Blend well and set aside.
  2. Heat the vegetable broth or water in a nonstick wok or large skillet over medium heat. If not using a nonstick wok (or if you are adding tofu or shrimp), you may have to use unrefined coconut oil for sautéing.
  3. Add ginger and garlic for about a minute.
  4. Add either tofu or shrimp and stir for about 1 minute.
  5. Add carrot and broccoli for about 1 minute.
  6. Add mushrooms and bok choy for an additional 2 minutes.
  7. Add snow peas, sprouts, and green onions last, for about 1 minute.
  8. Add sauce and mix into vegetables until thickened for about 10- 20 seconds.

Serve hot. You may choose to serve over brown rice or barley.

Recipe from "Change Your Brain, Change Your Body" Cookbook, by Dr. Daniel Amen

Turkey and Red Bean Chili

Topped with cilantro and red onion, this ancho chile pepper–flavored turkey chili is spicy and flavorful.

Ingredients:
  • 1/3 cup extra-virgin olive oil
  • 1 large onion, cut into 1/2-inch dice (about 1 1/2 cups)
  • 2 large cloves garlic, minced (about 1 tablespoon)
  • 1 medium jalapeño pepper, seeded and minced (about 1 tablespoon)
  • 2 pounds ground turkey breast
  • 1 teaspoon kosher salt
  • 1 (28-ounce) can low-sodium whole tomatoes
  • 1/2 cup water
  • 3 tablespoons ancho chile powder
  • 4 teaspoons ground cumin
  • 1 1/2 teaspoons ground coriander
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon hot paprika
  • 2 tablespoons minced oregano
  • 1 (15-ounce) can red beans, drained and rinsed
  • Chopped cilantro (optional)
  • Chopped red or green onion (optional)
  • 8 (8-inch) sprouted corn tortillas

Preparation:

  1. Heat the extra-virgin olive oil in a large, heavy-bottomed pan over medium heat.
  2. Add the onions and cook, stirring, for about 3 to 5 minutes, until translucent. Add the garlic and jalapeño and cook 1 minute longer.
  3. Stir in the ground turkey and the salt and cook the turkey for about 5 minutes, breaking up the pieces with a wooden spoon, until it loses its pink color.
  4. Crush the tomatoes with your hands and add them to the pan with their juice.
  5. Add the water and the ancho chile powder, cumin, coriander, black pepper, and paprika. Cook for 30 minutes at a gentle simmer, stirring occasionally.
  6. Add the oregano and red beans and simmer for about 20 to 30 minutes, until the beans are heated through. Thin out the chili as desired with additional water if necessary.
  7. Garnish as desired, just before serving, with one of the optional toppings, and serve with warm sprouted corn tortillas, wrapped in foil and heated in the oven at 300 degrees F. for about 5 minutes.

Nutritional Analysis

Per 1-cup serving: 302 Calories, 16 g Fat, 3. 3 g Sat, 65 mg Chol, 4 g Fiber, 26 g Protein, 14 g Carb, 453 mg Sodium
  • Gluten Free
  • Dairy Free
  • Egg Free
  • Serves 8
  • Serving size: 1 cup
  • Yield: 8 cups
  • Prep time: 25 minutes
  • Cook time: 1 hour to 1 hour and 10 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Turkey Chili

By Tina Pretsch

Ingredients:

  • 1 ½ lbs ground turkey
  • 1 bell pepper, chopped
  • 1 tbsp chili powder
  • 1 ½ tsp cumin
  • 1 ½ tsp coriander
  • ½ tsp oregano
  • 1 tsp cinnamon
  • ½ tsp marjoram
  • 1 cup tomato sauce
  • 2 cans whole tomatoes, drained and chopped
  • 2 cups organic white beans, drained and rinsed
  • ¼ cup chopped cilantro
  • 2 cloves of garlic, minced

Preparation

Directions: In a large stock pot, put in turkey, spices, garlic, pepper. Cook until turkey is no longer pink. Add tomatoes and tomato sauce. Bring to a boil and simmer for about 5 minutes uncovered. Add cilantro and beans, and cook for another 5 minutes.

Turkey Meatball Soup

By Kim Moeller

Ingredients:

  • 1 bag turkey meatballs
  • 2 boxes organic chicken broth
  • 1 bag of spinach
  • 1 bag of brown rice pasta
  • ½ can tomato paste
  • ½ tsp of cayenne pepper

Preparation

Turn Crock Pot on low heat. Place chicken broth, turkey meatballs, tomato paste, and cayenne pepper in Crock Pot. Let simmer for a few hours. About twenty minutes before you would like to eat, pour in the pasta and spinach. If you add it earlier, it will become too soggy.

Veggie (or Turkey) Wraps with Roasted Cauliflower

Ingredients:
  • 2 Avocados
  • 1 Cucumber, thinly sliced, lengthwise
  • 4 Ezekiel, sprouted grain tortillas
  • *Optional: hummus
  • *Optional: 8 Oz. free range, hormone free, antibiotic free turkey
  • 1 Red bell pepper, diced
  • ½ Sweet yellow or red onion, diced
  • 1 Tomato thinly sliced or diced
  • ¼ Cup Sunflower seeds
  • Sprouts
  • *Braggs amino acid spray
  • Real sea salt

Preparation:

If desired you may heat the tortillas for a couple minutes or they may be eaten cold.

  1. Mash avocado in a bowl to a guacamole like consistency
  2. Cut cumber in half, then slice thinly, like you would slice cheese
  3. Spread a thin layer of avocado mixture on tortillas in a line
  4. Spread a thin line of hummus on tortilla if desired
  5. Add turkey if desired
  6. Sprinkle chopped veggies
  7. Add cucumber slices, sunflower seeds and sprouts to each tortilla
  8. Spray lightly with Braggs if desired
  9. Salt to taste
  10. Fold bottom of each wrap up about two inches to prevent contents from spilling once rolled
  11. Turn sideways and roll snugly. Be careful not to tear tortillas

4 servings

Recipe from "Change Your Brain, Change Your Body" Cookbook, by Dr. Daniel Amen

White Chicken Chili

By Kim Moeller

Ingredients:

  • 4 boneless chicken breasts (boil and cut in small pieces)
  • 1 onion and clove of garlic, diced and sautéed
  • 7 oz diced green chilis
  • 1 Tablespoon cumin
  • 1 15 oz can of hominy
  • 12 oz creamed corn
  • 1 ½ Tablespoon chile powder
  • 3 cans white beans
  • 1 8 oz salsa verde mild
  • 1 15 oz can diced tomatoes
  • 1 bunch of cilantro chopped
  • 16 oz organic chicken broth

Preparation

Stir ingredients together. Can also serve with chopped avocado or shredded cheddar cheese.