Daniel Plan Journey - Get Started
Small Group Materials - Sign In To Download
Saddleback Church Fitness Course
Daniel Plan - FAQs

Healthy Snacks & Hors d'ouevres


Raw nuts – walnuts and almonds. If possible, pre-soak almonds.

Veggies – Bite size pieces: celery, bell peppers, cucumbers, broccoli, cauliflower, carrots with great dips like guacamole, hummus, baby gannoui, salsa or almond butter.

Fruit -- Whole or cut-up low-glycemic fresh fruit. Try sliced apple dipped in raw almond butter.

Dried fruit – NOTHING ELSE ADDED

Fresh guacamole on gluten free, raw vegetable wraps or Ezekiel flour-less bread.

Steamed edamame with a pinch of Real Sea Salt

Healthy bars – Brain on Joy Bars http://store.amenclinics.com/brain-on-joy-bar-case

Coconut water

Spa water with cut up orange or lemon slices (like at a fancy spa)

Healthy popcorn, without butter and light salt and pepper. To make buttery sauce, melt 1 Tbsp Earth Balance, 1 tsp Spike Seasoning or Cayenne pepper and Real Sea Salt. Slowly drizzle sauce over popcorn while mixing.

Deviled eggs (without the devil of course) with hummus. Slice the eggs, discard the yolks and fill with 1 tablespoon hummus, add paprika to taste.

Sugar-free, gluten-free cookies

½ Cup fresh or frozen organic blueberries with ¼ cup goat's milk yogurt or organic, raw yogurt (unsweetened). Try adding a few drops of stevia or 1/2 tsp raw honey to sweeten if necessary.

Small can of tuna mixed with 2 teaspoons of Vegannaise and served on celery or bell peppers.

For non-vegetarians: Sliced turkey breast (not packaged lunch meat that contains nitrates) and cantaloupe.

Turkey and apple slices with a macadamia nut or 3 almonds.

Suggestions by Dr. Daniel Amen and wife, Tana.

Almond Macaroons

Ingredients:
  • 2 2/3 cups shredded unsweetened coconut
  • 1 cup sliced raw almonds
  • ¼ cup agave nectar
  • 4 large egg whites
  • walnut or grapeseed oil (to grease cookie sheet)

Preparation:

  1. Preheat oven to 325 degrees. Oil 2 large cookie sheets.
  2. In a large bowl, mix coconut, almonds and agave nectar until combined. Stir in egg whites and blend well.
  3. Drop mixture by heaping tablespoonfuls, about 2 inches apart on cookie sheets.
  4. Bake cookies until golden, about 20-25 minutes. Remove cookies to wire racks to cool. Store in tightly covered container.

Makes ~1 ½ dozen

Nutritional Analysis

Per Serving: Calories 122, Carbohydrate 8 g, Fiber 2 g, Protein 2 g, Fat 10 g, Cholesterol 0 mg, Sodium 16 mg, Calcium 20 mg,

SUGARS 5g

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

Bacon Wrapped Dates

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 12 Medjool Dates, pitted
  • 6 each Bacon Strips, lean Turkey Bacon or Nitrate Free Beef Bacon
  • 12 each Toothpicks
  • 1 sheet Parchment Paper
  • TT. Cracked Mixed Peppercorns (Optional)
  • TT. Balsamic Glaze (Optional)
  • TT. Spinach Oil (Optional)

Preparation:

Preheat oven to 400F. Cut bacon strips in half making 2 equal size pieces, about 4 inches each. Wrap a half-strip of bacon around each date; pierce it with a toothpick and place on a baking sheet with parchment. Bake until bacon is crisp, about 15 – 20 minutes. Let cool 10 minutes before serving. Garnish plate with cracked peppercorns, balsamic glaze and spinach oil if desired.

Baked Fruit

Ingredients:
  • Fresh fruit in season, 4 cups
  • Balsamic vinegar, 1 tablespoon
  • ½ teaspoon ground allspice or cardamom

Preparation:

  1. Preheat oven to 375 degrees
  2. Cut fresh fruit into 1-2" cubes including apples, pears, peaches, plums, apricots, etc. and place in a shallow baking dish. Drizzle with balsamic vinegar and sprinkle fruit with dried allspice and cardamom. Bake for 15 minutes or until fruit is tender.

Nutritional Analysis

Serving size 1 cup: Calories 150, Carbohydrate 30 g, Fiber 4 g, Protein 2 g, Fat 0 g, Cholesterol 0g, Sodium 0 g, Calcium 10 mg

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

Best Brownie Ever

Ingredients:
  • 1 cup raw pecans
  • 6 tablespoons walnut oil
  • ½ cup agave nectar
  • 2 omega 3 eggs
  • ½ cup cocoa powder
  • ¼ cup arrowroot
  • walnut oil (to oil baking dish)

Preparation:

  1. Preheat oven to 350 degrees.
  2. In a food processor, grind pecans until meal consistency. Place in a medium mixing bowl with remaining ingredients. Pour into an oiled 8x8x2 inch baking dish. Bake for 20 minutes or until toothpick comes out clean.

Nutritional Analysis

Per Serving: Calories 197, Carbohydrate 17 g, Fiber 2 g, Protein 3 g, Fat 15 g, Cholesterol 35 mg, Sodium 13 mg, Calcium 20 mg

SUGARS 12 g

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

Black Bean and Corn Relish

Ingredients:

  • 1 16oz. can black beans
  • 1 c. corn
  • 1 c. chopped tomatoes
  • 1 can diced green chili peppers
  • 3 green onions, sliced
  • 2 T. chopped cilantro
  • 3 T. red wine vinegar
  • 3 T. olive oil
  • ½ t. cumin

Preparation:

Drain and rinse beans and corn. Combine beans and vegetables. In a separate bowl mix last three ingredients. Pour over bean mixture. Let it marinate in refrigerator before serving.

Black Bean Canapés v, gf, ng

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

I like to use organic cucumbers and squash so that I don’t have to peel them. Most of the vitamins are just below the skin. However, that is also where the pesticides are the most concentrated if you do not buy organic vegetables.

Ingredients:

  • 1 red bell pepper, cored and halved
  • 1 yellow bell pepper, cored and halved
  • 1 large cucumber, organic and not peeled
  • 1 large yellow squash, organic and not peeled
  • 2 cups black bean dip
  • 1 avocado, diced

Preparation

Cut bell peppers into squares 1 ½”-2”. Slice cucumber and squash in 1 inch rounds. Scoop 1 Tablespoon black bean dip onto each vegetable piece. Top with diced avocado pieces.

Serves 4

Alternative:  Serve Black Bean Dip on Flax crackers and top with avocado.

Brazil Nut Bars

Ingredients:
  • 1 cup natural cashew butter
  • 1 ½ cups whole Brazil nuts
  • ¾ cup honey
  • ½ cup raw and shelled pumpkin seeds
  • ½ cup sliced almonds
  • ½ cup raw and shelled sunflower seeds
  • ½ cup ground flaxseeds
  • 1/3 cup dried organic cranberries
  • 1 teaspoon ground cinnamon
  • 1 ½ cups sprouted grain cereal (Food for life Ezekiel brand Original)

Preparation:

  1. Lightly coat a 9x13 inch-baking dish with grapeseed oil. Set aside.
  2. In the bowl of the food processor, add Brazil nuts and pulse until nuts are ground into a fine powder. Place in a large mixing bowl. Add the pumpkin seeds, almonds, sunflower seeds, flaxseeds, cranberries, cinnamon and sprouted grain cereal. In a large saucepan on the stove, add the cashew butter and honey and heat until very hot and bubbling. Transfer this mixture to the baking dish and mix together using a wooden spoon. Immediately, press mixture firmly into the baking dish (wear rubber gloves if needed). Let mixture cool in the refrigerator. Cut into 16 pieces and serve. Wrap each bar individually with wax paper and store in the freezer.

Chef Laurie Tip: these bars make an excellent snack or a quick on the run breakfast with a piece of fruit.

Nutritional Analysis

Per Serving: Calories 377, Carbohydrate 30g, Fiber 5g, Protein 10g, Fat 27/5g, Cholesterol 0 mg, Sodium 25mg, Calcium 170 mg

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

Bruschetta

Ingredients:
  • 2 c. tomatoes, preferably Romas, diced
  • 2 T. red onion, finely chopped
  • 1 large clove garlic, minced
  • 1 T. balsamic vinegar of Modena
  • 2 T. extra virgin olive oil
  • 1/3 c. chopped fresh basil
  • 1/4 t. salt
  • Dash of pepper

Preparation:

Mix all ingredients. Serve on top of crusty bread or crackers. This recipe is also great when served over hot or cold gluten-free pasta.

Caprese Salad

Caprese Salad

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 1 Tomato, sliced
  • 1 Ball Fresh Mozzarella Cheese, Sliced (Daniel Plan Alternative: Goat Cheese or Medium Silk Tofu or Tofu cheese)
  • 1 bunch Basil, fresh
  • 1 TB. Extra Virgin Olive Oil
  • 1 TB. Balsamic Syrup
  • ¼ tsp. Cracked Pepper (Optional)
  • ¼ tsp. Sea Salt (I like Hawaiian Sea Salt)

Preparation:

Very simply arrange the slices of tomato, cheese and basil just like in the photo. Drizzle olive oil and balsamic syrup over salad. Top with cracked pepper if you wish or a touch of sea salt.

Balsamic Syrup Glaze

Ingredients:

  • 1 Cup Balsamic Vinegar

Preparation:

Very simply place balsamic vinegar in a pan. Bring to a boil. Reduce by 75%. Let cool. You will have ¼ Cup of balsamic syrup. Place in an airtight container. The syrup will keep on the shelf for 6 months.

Gingered Berry Yogurt Parfait

Ingredients:
  • 1- 8 ounce carton plain, unsweetened yogurt (soy, cow or goat's milk)
  • 1 cup fresh or frozen berries
  • ¼ teaspoon dried or freshly grated ginger
  • 2 tablespoons chopped nuts, any type

Preparation:

  1. In a parfait or other glass, layer yogurt, berries, and nuts and enjoy.
  2. You can also top this with raw wheat germ or ground flaxseeds.

SwiftTip: The combination of yogurt, berries and nuts is rich in fiber, minerals and active cultures that your digestive tract will love!

Nutritional Analysis

Per Serving: Calories 297, Carbohydrate 35, Fiber 9 g, Protein 19 g, Fat 10 g, Cholesterol 0 mg, Sodium 190 mg, Calcium 370 mg

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

Grilled Fruit Kebabs with Dip

By Tina Pretsch

Ingredients: Dip

  • 6 oz. fat-free plain Greek Yogurt (Fage is my favorite)
  • Sprinkle of stevia
  • 1/8 tsp. Cinnamon
  • 1/8 tsp. vanilla extract

Ingredients: Fruit Kebabs

  • 1 cup 1-inch pineapple chunks
  • 1 cup 1-inch mango chunks
  • 1 cup 1-inch peaches
  • 1 cup 1-inch banana chunks
  • 1/4 tsp. cinnamon

Preparation:

If using wooden skewers, soak them in water for about 20 minutes to prevent burning. (You'll need 4 of them.) Combine dip ingredients in a bowl and mix until creamy and smooth. Refrigerate for at least one hour so flavors come together.

Skewer the fruit chunks alternately onto the skewers, packing the pieces together tightly. Sprinkle with cinnamon.

Bring a grill sprayed with nonstick spray to medium heat. Add skewers, cover, and cook until fruit is slightly blackened and caramelized, about 2 minutes per side. You can also make them in a grill pan. Serve grilled fruit with dip and enjoy!

Guacamole

Guacamole

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 4 Avocado, halved, meat only
  • 1 Lime Juice, fresh, Mexican (small)
  • 2 TB. Cilantro, fresh, chopped
  • 1 tsp. Chili Powder
  • 1 Jalapeno, chopped fine (minced)
  • ¼ Cup Scallions, chopped
  • TT Salt (TT = To Taste)
  • TT Black Pepper (TT = To Taste)

Preparation:

Mash avocados with a fork. Mix all remaining ingredients into the avocado. Adjust seasoning to taste. Chill before serving. Serve with tortilla chips as Low Salt Organic Chips or Low Fat Triscuits.

Hawaiian Style Edamame

Hawaiian Style Edamame

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 1 Lb. (4 Cups) Edamame Beans (frozen in the shell)
  • 1 oz. Aloha Soy or San-J Tamari Sauce
  • 1 TB. Edamame Seasoning (see below) 1 tsp. Sesame Seeds
  • 1 tsp. Black Sesame Seeds
  • 2 TB. Takaokaya Dried Seaweed Sliced (Kizami Nori), julienne
  • 2 Qt. Water

Preparation:

Bring water to a boil. Place edamame beans in the "HOT" water. Let sit 5 minutes. Drain. Place edamame in a bowl. Toss with seasoning, Soy sauce and Sesame seeds. Serve.

Edamame Seasoning

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 4 oz. Hawaiian Sea Salt
  • 1 jar. (.53 oz.) Shichimi Tougarahi (Japanese mixed pepper seasoning)
  • 1 jar. (.53 oz.) Ichimi Tougarahi (Japanese red pepper seasoning)
  • 2 oz. Granulated Sugar (or Stevia, a healthier choice)

Preparation:

Mix together well. Keep in a dry container. Will last 2 years.

Hemp Snacks

By Jenny Ross, owner 118 Degrees Restaurant

Get through that afternoon or evening slump with high-energy hemp seeds! Hemp seeds contain all essential 21 amino acids, and their protein closely mimics the protein found in blood plasma- in short hemp seeds are easy for your body to digest and a great source of whole plant-strong protein, 14 grams of protein per serving. Here are three quick recipes to enjoy at home that can me made in minutes!

Cacao Hemp Hallelujah Bites

Ingredients:

  • 1 cup raw pecan pieces
  • ½ cup hemp seeds
  • 1/3 cup raw cacao
  • 2 tbsp coconut oil
  • 2 drops stevia or 1 tbsp raw honey
  • 1 dash sea salt

Preparation

In a basic food processor with the s blade attachment in place, process all ingredients until a dough ball forms. Scoop out the mixture 1 tbsp at a time a roll into a delicious bite to enjoy any time. I love these pick-me ups chilled or at room temperature. Makes 12 bites.

Hemp Mylk

Ingredients:

  • 3 tbsp hemp seeds
  • 2 cups water
  • 1 tsp cinnamon
  • 1 dash sea salt

Preparation

Blend all ingredients in a basic blender- enjoy with cereal, coffee, tea, smoothies or alone as a pick me up- I love adding a greens powder like spirulina to mine to get me through the afternoon with lots of energy going strong. Makes 2 cups mylk.

Hemp Pesto

Ingredients:

  • ½ cup hemp seeds
  • 1/3 cup extra virgin olive oil
  • 4 cloves garlic
  • ½ cup fresh basil leaves
  • 1 dash sea salt

Preparation

Blend all ingredients save hemp seeds in a basic blender until a basic emulsion is formed. Add in hemp seeds and blend to a creamy sauce. Enjoy over pastas, as a dip with fresh crudités, or as a spread. Makes 1 cup of pesto

Hummus

Ingredients:

  • 1 can garbanzo beans
  • 2T olive oil
  • 1 clove garlic (2 or 3 if you’re sick, it’s medicinal!)
  • juice of one lemon
  • 1T. sesame seeds
  • salt and pepper to taste
  • Optional additions: 1 avocado, fresh or sundried tomatoes, cilantro, red bell or chili peppers

Preparation:

Pour ingredients in blender and mix at high speed until well blended. This is a great dip for vegetables, crackers, pita bread, etc.

Hummus (Bean Dip)

Hummus Bean Dip

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 2 tsp. Chopped Garlic
  • 1 (19 ounce) Can Garbanzo Beans, drained and rinsed
  • 2 Cups Edamame Beans or other frozen bean (thawed)
  • ¼ Cup Water
  • Juice from 2 lemons or 4 TB.
  • ¼ Cup Tahini Paste or Peanut Butter (smooth)
  • ½ tsp. All Purpose Seasoning
  • 1 oz Pure Olive Oil

Preparation:

Place all ingredients in a food processor. Blend till smooth. Add more water if necessary to make a smooth dip. Serve with raw veggies.

Indian Spiced Cashews

These have a subtle curry flavor. They are best served warm on the day they're made.

Ingredients:
  • 2 cups raw, unsalted cashews
  • 2 teaspoons extra-virgin olive oil
  • 1 teaspoon Madras curry powder
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground fenugreek
  • 1/2 teaspoon ground chile pepper

Preparation:

  1. Preheat the oven to 300 degrees F. Toss the cashews and extra-virgin olive oil together on a baking sheet.
  2. In a small bowl, mix together the curry powder, salt, coriander, cumin, cinnamon, fenugreek, and ground chile pepper. Sprinkle over the cashews, turning the cashews to coat thoroughly.
  3. Bake for about 10 minutes, until golden brown and fragrant. Serve warm.

Nutritional Analysis

Per 1/4-cup serving: 210 Calories, 17 g Fat, 3. 3 g Sat, 0 mg Chol, 1 g Fiber, 5 g Protein, 12 g Carb, 123 mg Sodium
  • Gluten Free
  • Dairy Free
  • Quick
  • Vegetarian
  • Egg Free
  • Serves 8
  • Serving size: 1/4 cup
  • Yield: 2 cups
  • Prep time: 10 minutes
  • Cook time: 10 minutes

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

Kickin Prawns with Chipotle “Cheese” gf, ng

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

Ingredients:

  • 8 large wild prawns (precooked, shelled and deveined)
  • 2 Ezekiel wheat free, gluten free, multi seed English muffins, cut into 8 equal size triangles (You may choose to prepare raw flax crackers
  • 3 Tablespoons  raw chipotle “cheese”
  • 8 Roma tomato slices (about ½ tomato)
  • 8 cucumber slices (about ½ cucumber)

Preparation

Remove tails from prawns carefully, without removing the meat. If the prawns have not been deveined, slice them lengthwise on topside, giving you two halves. Then you can remove the vein. Set aside. Lightly toast muffin triangles. Let cool for a minute. Spread chipotle cheese evenly on triangles (about a teaspoon each). Place one tomato slice and one cucumber slice on each triangle. Top each triangle with a prawn. Serve with a large salad or a piece of fruit.

Raw Chipotle “Cheese” v, gf, ng

By Jenny Ross, Owner, Chef 118 Degrees Restaurant

Tana Amen says, “This is a raw food recipe that I got from my friend Jenny Ross, who owns “118 Degrees”, my favorite raw food restaurant. If you like raw food I would highly recommend her cookbook, “The Art of Raw Living Food.” If you don’t know much about raw food, then I highly recommend that you try it.”

Ingredients:

  • 1 Cup pine nuts
  • ¾ cup water
  • juice from 1/2 lemon (about 2 Tablespoons)
  • ½ large Roma tomato
  • ½ dried chipotle pepper
  • 1 teaspoon chili powder
  • 1 garlic clove
  • ½ teaspoon sea salt

*For spicier cheese add 1/2 teaspoon cayenne pepper and another ¼ chipotle pepper.

Preparation

In a high powered blender, combine all ingredients and blend until rich and cream. Store in refrigerator.

Makes 1 Cup. Serving size: 1 Tablespoon

Mango Jalapeno Salsa

Mango Jalapeno Salsa

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • ½ Cup Jalapeno Jelly, natural, mild
  • ½ Cup Granny Smith Apple, peeled, diced small (1 Apple)
  • 1 Cup Mango, peeled, diced small (1 Mango)
  • ¼ Cup Red Bell Pepper, diced, small
  • 1 oz. Lime Juice, fresh (1 lime)
  • 2 TB Ginger, fresh, minced
  • ½ Cup Cilantro Leaves, fresh, chopped

Preparation:

Place all ingredients in a bowl. Mix together well. Keeps 1 week refrigerated.

Olive Tapenade

*To roast garlic: Pre-heat oven to 350 degrees. Place whole garlic on a parchment paper lined cook sheet. Bake for 20 minutes until light brown.

Ingredients:
  • ½ cup kalamata olives, pitted
  • ½ cup green olives, pitted
  • ½ cup roasted garlic cloves
  • 1 tablespoon lemon juice, freshly squeezed
  • 1 tablespoon extra virgin olive oil

Preparation:

  1. In a food processor, combine all ingredients and puree until smooth.

Nutritional Analysis

Per Serving (~ 4 Tbsp) : Calories 77, Carbohydrate 7 g, Fiber 1 g, Protein 1 g, Fat 5 g, Sodium 290 mg, Calcium 50 mg

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

Quinoa Tabbouleh Salad

by Tina Pretsch

Ingredients: Quinoa

  • 3/4 cup quinoa
  • 1 1/2 cups water
  • pinch of salt for quinoa cooking water

Ingredients: Salad

  • 1 cup cherry tomatoes
  • 1/2 cup chopped fresh parsley
  • 1/2 cup chopped cucumber, cut into 1/2 inch pieces
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1/4 tsp. ground cumin
  • pinch ground cinnamon
  • 1/2 tsp. Salt
  • ¼ cup finely chopped fresh mint

Preparation: Quinoa

Put quinoa into a fine-mesh strainer and rinse with cold water until no more foam appears. Bring the water to a boil in a small saucepan. Add pinch of salt, stir in quinoa, reduce heat to simmer and cook quinoa for approximately 15 minutes or until the water is absorbed. Cover and let it sit for 5 minutes more.

Preparation: Salad

While quinoa is cooking, cut cherry tomatoes in half. When quinoa is done, transfer to a large bowl to cool. While quinoa cools, peel the cucumbers and chop into 1/2 inch pieces. Chop parsley. Whisk together the olive oil, fresh lemon juice, ground cumin, pinch of cinnamon, and 1/2 tsp. salt to make the dressing. When quinoa is cooled to room temperature, stir in the cucumber, drained tomatoes, and parsley, and add about 5 tablespoons of the prepared dressing (reserve the rest of the dressing for later.) Cover the salad, refrigerate, and let the flavors blend together for a minimum of 30 minutes.

When ready to serve the salad, remove from refrigerator and let it come to room temperature while you wash and finely chop the mint. Stir in chopped mint and serve.

Roasted Tomato and Garlic Spread

This earthy, flavorful spread can be served as an appetizer with raw vegetables.

Ingredients:
  • 1/2 medium-size head of garlic
  • 1/4 cup plus 1/2 teaspoon extra-virgin olive oil
  • 1/4 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 pound grape or cherry tomatoes, cut into quarters, or halves if very small
  • 2 teaspoons minced flat-leaf parsley
  • 4 fresh basil leaves, cut into thin strips (about 2 teaspoons)

Preparation:

Preheat the oven to 400 degrees F.

  1. Cut the head of garlic in half horizontally. Place the garlic on a piece of aluminum foil. Drizzle with 1/2 teaspoon extra-virgin olive oil and sprinkle with a pinch of salt and pepper. Wrap the garlic tightly in the foil and place on a large baking sheet.
  2. In a medium bowl, stir together the tomatoes, 1/4 cup extra-virgin olive oil, the salt, and pepper. Spread the tomato mixture in a single layer on the baking sheet with the wrapped garlic. Place in the oven and roast for about 30 minutes, until the tomatoes start to brown.
  3. Remove the tomatoes from the baking sheet and place them in a small bowl. Re- move the garlic from the foil. Squeeze the individual garlic cloves from their skins and add to the tomatoes. Stir in the parsley and basil.

Nutritional Analysis

Per 1/4-cup serving: 165 Calories, 14 g Fat, 2 g Sat, 0 mg Chol, 2 g Fiber, 2 g Protein, 9 g Carb, 128 mg Sodium 68
  • Gluten Free
  • Dairy Free
  • Vegetarian
  • Egg Free
  • Serves 4
  • Serving size: 1/4 cup
  • Yield: 1 cup
  • Prep time: 15 minutes
  • Cook time: 30 minutes

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

Salsa Cruda

Salsa Cruda

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 4 Tomatoes
  • 1 Onion, Maui or Sweet
  • 1 bunch Cilantro, leaves, chopped
  • 2 Serrano Chiles, minced
  • 2 TB. Garlic, minced (4 cloves)
  • One, 5.5 ounce can Spicy V-8 Juice (small 6 pack size)
  • 2 TB Extra Virgin Olive Oil
  • TT. All Purpose Seasoning
  • 2 Lime Juice, fresh squeezed

Preparation:

Use a Japanese Mandolin and shred the tomatoes and onions. If you do not have a mandolin, just chop the tomatoes and onions into small pieces. Add the remaining ingredients. Mix together well. Chill 1 hour. Serve with your favorite multi grain or organic tortilla chips.

Japanese Mandolins can be found at your favorite Asian food store. They are pretty inexpensive.

Shrimp Cocktail gf, ng

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

The problem with shrimp cocktail is the sauce. It is loaded with sugar (or even high fructose corn syrup)! However, it is easy to make your own, brain healthy sauce, and ditch the sugar. Or try an alternative for summer parties… Mango salsa, Yum!

Ingredients:

  • ½ cup low sodium tomato sauce (sugar free)
  • 2 Tablespoons horseradish (gluten free)
  • ¼ teaspoon lemon juice
  • ice
  • 8 jumbo prawns- cleaned, deveined and cooked

Preparation

In a small bowl, mix tomato sauce, horseradish and lemon juice.  Blend well. Place a few ice cubes in the bottom of 2 dessert bowls. Arrange prawns around the rim, with tails pointing outward. Put ¼ cup cocktail sauce in a small sauce dish and place in the center of the prawns. Serve cold.

Serves 2

Shrimp Cocktail

Shrimp Cocktail

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 6 each Spicy Cold Cooked Shrimp
  • ½ Cup Romaine Lettuce, shredded or chopped
  • 2 ounce Cocktail Sauce
  • 2 Belgian Endive Leaves
  • 2 Lemon Wedges (Optional)
  • Optional 2 Breadsticks

Preparation:

Arrange endive leaves in a martini glass or dish. Place shredded lettuce in glass. Top with cocktail sauce. Arrange shrimp around glass so that the shrimp hangs on the outside of the rim. Add lemon wedges if desired. Optional: Stick breadsticks in glass by endive leaves.

Simply Delicious Guacamole

Ingredients:
  • 2 avocados diced, pitted and peeled
  • optional- 1 Tomato, diced
  • 1 garlic clove, minced
  • 2tbs fresh lime juice
  • 1tbs cilantro, chopped
  • Salt to taste

Preparation:

  1. Mix all ingredients gently. You can mash the avocado to desired consistency, leaving it more "chunky" or very smooth. Serve with freshly cut vegetables.

Serves 4

Recipe by Dr. Daniel Amen and wife, Tana

Smoked Salmon boats gf, ng

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

Ingredients:

  • One bunch baby asparagus, trim tough ends and make the stalks short enough to fit into the endive. **If you are in a hurry you may use precooked asparagus.
  • 1 teaspoon grape seed oil
  • 1 teaspoon fresh oregano
  • 8 oz wild smoked salmon
  • 8 endive leaves

Preparation

In a large pot, boil a small amount of water in the bottom of the pot.  Place a steamer basket in the bottom of the pot and be sure the water does not cover the basket. Steam the asparagus in the boiling water until tender, but not mushy; about 10 minutes.  Sprinkle oregano over the asparagus for the final 3 minutes of cooking. ** If using precooked asparagus, drain and set aside.

Remove asparagus from steamer basket and be sure they are completely dry of excess water. Arrange endive leaves on a platter. Place 2oz strips of salmon, lengthwise on each endive leaf.  Add several asparagus stalks over each strip of salmon. 

Serves 4

Smooth Sailing Tomato Basil Salmon Boats

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

Ingredients:

  • 1 lemon juice
  • 1 tomato, diced
  • 1 Tablespoon fresh basil, finely chopped
  • ¼ cup chives, finely chopped
  • 1 teaspoon fresh mint, finely chopped
  • 1 Tablespoon extra virgin olive oil
  • ¼ teaspoon black pepper
  • optional- ¼ teaspoon sea salt
  • 8 oz. wild smoked salmon, sliced into 8 strips about 1” x 4”
  • 4 Persian cucumbers, halved and seeded

Preparation

In a medium mixing bowl combine lemon juice, tomato, chives basil, mint, olive oil, pepper and salt (if desired). Place cucumber halves on a serving dish. Place one salmon strip within the groove of each cucumber. Spoon a small amount of tomato/ basil mixture onto each cucumber boat. Serve as an appetizer or a mid afternoon snack. 

Serves 4 

"Spicy" Marinara Sauce

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

Ingredients:

  • 1 ounce Olive Oil
  • 1/4 Cup Celery, diced
  • 1/4 Cup Green Bell Pepper, diced
  • 1/4 Cup Red Bell Pepper, diced
  • 1/4 Cup Sweet Onions, diced
  • 1/2 pound Tomatoes, fresh, ripe, diced
  • 1 TB. Garlic, minced
  • 1 28-ounce can Tomato, crushed San Marzano
  • 1 ounce Balsamic Vinegar
  • 1/4 tsp. Fennel Seeds, cracked
  • 1/4 tsp. Thyme
  • 1/4 tsp. Oregano
  • 1 each Bay Leaves
  • 1 tsp. Parmesan Cheese, grated
  • 1/4 tsp. Black Pepper, ground
  • 1/4 tsp. Red Pepper Flakes, crushed

Preparation

Sauté all celery, peppers, tomatoes, onion and garlic till tender. About 3 minutes. Add all other ingredients, bring to a boil and simmer 2 hours. Place all ingredients in food processor. Puree all ingredients together. Keeps 2 week in the refrigerator.

Succulent Roasted Sweet Potatoes

Ingredients:
  • 3 sweet potatoes, peeled and sliced in rounds.
  • 1 Tbsp olive oil
  • ½ tsp salt
  • 1 tsp cinnamon
  • ½ cup raisins or cranberries

Preparation:

  1. Preheat oven to 375 degrees F.
  2. Place potatoes in a 9*13 inch baking dish. Drizzle with the oil, sprinkle with salt, cinnamon and raisins and toss to coat.
  3. Arrange potatoes in rows in baking dish and roast for 35-40 minutes or until tender and golden brown.

Serves 6

Recipe by Dr. Daniel Amen and wife, Tana

Super Bowl Sunday Dip

A remake of the classic seven-layer dip, this is a super dairy- and gluten-free party food. Serve with sliced fresh vegetables.

Ingredients:
  • 1 cup vegetarian refried beans
  • 1 medium avocado, chopped (about 3/4 cup)
  • 3 tablespoons minced red onion
  • 2 teaspoons fresh lime juice
  • 1 teaspoon finely chopped oregano
  • 1 teaspoon minced jalapeño pepper
  • 1/4 cup minced cilantro
  • 1/2 teaspoon kosher salt
  • 1/2 cup diced roasted red bell pepper (page 150)
  • 1/2 cup chopped tomatoes

Preparation:

  1. Spread the refried beans in a shallow bowl or platter.
  2. In a small bowl, stir together the avocado, red onion, lime juice, oregano, jalapeño, 2 tablespoons of the cilantro, and the salt. Spread the mixture on the refried beans.
  3. Sprinkle the roasted red pepper over the avocado mixture and top with the tomatoes and remaining cilantro.

Nutritional Analysis

Per 1/4-cup serving: 45 Calories, 3 g Fat, 0. 5 g Sat, 0 mg Chol, 2 g Fiber, 1 g Protein, 5 g Carb, 167 mg Sodium
  • Gluten Free
  • Dairy Free
  • Quick
  • Vegetarian
  • Egg Free
  • Serves 12
  • Serving size: 1/4-cup portion
  • Yield: 3 cups
  • Prep time: 20 minutes
  • Cook time: none

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

Surprising Split Pea Hummus

This is a fabulous tasting alternative to regular hummus, which is made with garbanzo beans. Raw veggies and hummus are one of my favorite snacks, but I prefer not to overindulge with too many legumes, as they can irritate the intestinal lining. Peas are a starchy vegetable and do not have the same irritating effect.

Ingredients:
  • 1 cup dry split peas
  • 2 1/2 cups water
  • 1 bay leaf
  • 2tbs olive oil
  • 1 garlic clove, minced
  • 1tbs fresh lemon juice
  • 1 Tbsp tahini
  • Salt to taste

Preparation:

  1. In a medium pan place split peas, water and bay leaf. Bring to a boil. Cover, reduce the heat and simmer for 40 minutes or until the peas are tender and liquid is absorbed, stirring occasionally.
  2. Take the bay leaf out and cool.
  3. Place in a food processor and add cooked peas, olive oil, garlic, lemon juice and tahini. Process until smooth. Season with salt as desired.

Serve with freshly cut vegetables.

Recipe by Dr. Daniel Amen and wife, Tana

Tropical Salsa

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • ½ Cup Jalapeno Jelly, natural, mild
  • ½ Cup Granny Smith Apple, peeled, diced small (1 Apple)
  • ½ Cup Mango, diced small (1 Mango)
  • ½ Cup Pineapple, diced small
  • ½ Cup Papaya, diced small
  • ¼ Cup Red Bell Pepper, diced small
  • 1 oz. Lime Juice, fresh (1 lime)
  • 2 TB Ginger, fresh, minced
  • 1 tsp Jalapeno, minced
  • ½ Cup Cilantro Leaves, fresh, chopped
  • ¼ Cup Tomato, diced small
  • ¼ Cup Red Onion, diced small

Preparation:

Place all ingredients in a bowl. Mix together well. Keeps 1 week refrigerated.