Post on 23-Jun-2020
2 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
WARNING: This e-book is for your personal use only.
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Copyright © 2015 – All rights are reserved. You may not distribute this e-book in any way.
You may not sell or reprint any part of it without written consent from the author, except
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3 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
For my mother, Mary Margaret “Peggy” Garry –
You have always been so energetic and full of life!
I only wish we had known more about nutrition its profound effect on
brain health before it was too late.
You inspire me to help others avoid your fate.
I love you so very much.
4 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
Congratulations
And welcome aboard! Give yourself a pat on the back -- you have just taken a big, positive
step toward better health and greater energy every day. I am delighted you are joining me
in the quest to eat for long, energetic and vigorous life.
You might wonder what prompted this book, why I would put the effort into bringing
others into the fold of healthy eaters. It’s simple, really.
Ever since my high school days I have been fascinated by the influence of food on our well-
being. I followed innumerable “diets” that promised greater health, energy, fat loss,
longevity, immune system function, muscle gain, etc. Low fat; high protein; low carb;
vegetarian; vegan; no gluten, dairy, sugar, fruit, corn, soy, yeast, nuts or eggs – you name it,
I’ve probably tried it. I have actually been obsessed with food to my detriment at times,
looking for solutions to both mysterious health issues and plain old being overweight.
I studied nutrition in college as part of my athletic training degree, taught people how to
live healthy lifestyles both while working at Stanford University’s Heart Disease Prevention
Program and as a trainer. I kept up with the latest nutrition buzz while staying at home
with my two children in their younger years. My big organic gardens in multiple backyards
over time have put a lot of nutritious food on our table.
But I’ve been one of the lucky ones. Because of my fascination with science and nutrition, I
have followed the research over decades. Because I’m a mom I have the responsibility of
feeding my family to keep them healthy, so I am constantly “in the laboratory” looking for
ways to get more produce into convenience-driven teenage boys. I also want good food for
myself that maximizes health and vitality, without spending hours in the kitchen, to live
every day with energy and enthusiasm.
What probably inspires me the most, though, is watching my own mother decline with
Alzheimer’s disease. It’s devastating. The kicker is that research shows this heartbreaking
condition may actually be either delayed or completely avoided with lifestyle habits.
Thus, this book. I am passionate about promoting healthier food for better health. It’s not
just about aesthetics – although a sexy body is always great – but about having energy,
mental clarity and zest for life. Joie de vivre, as they say.
Enjoy these recipes in good health!
Maureen Garry
5 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
Contents Congratulations ...................................................................................................................................................... 4
ALMONDS ................................................................................................................................................................ 8
Roasted Almonds and Pecans with Garam Masala .............................................................................. 8
Garam Masala .................................................................................................................................................... 9
APPLES ................................................................................................................................................................... 10
Baked Apples and Yams .............................................................................................................................. 10
AVOCADO .............................................................................................................................................................. 11
Chocolate Avocado Mousse ....................................................................................................................... 11
BEANS .................................................................................................................................................................... 12
Mixed Beans with Parmesan Cheese ..................................................................................................... 12
BEETS ..................................................................................................................................................................... 14
Beets with Buttered Mushrooms ............................................................................................................ 14
BELL PEPPERS .................................................................................................................................................... 16
Roasted Brussels Sprouts and Bell Peppers with Walnuts ........................................................... 16
BLUEBERRIES .................................................................................................................................................... 18
Blueberry Mint Yogurt ................................................................................................................................ 18
BROCCOLI ............................................................................................................................................................. 19
Broccoli and Mushrooms with Mustardy Garlic Butter .................................................................. 19
Mustardy Garlic Butter ................................................................................................................................ 20
BUTTERNUT SQUASH ...................................................................................................................................... 21
Butternut Squash, Onions and Apples ................................................................................................... 21
BRUSSELS SPROUTS ......................................................................................................................................... 23
Thai Curry Brussels Sprouts and Winter Squash .............................................................................. 23
CABBAGE ............................................................................................................................................................... 24
Sweet and Sour Red Cabbage and Apples ............................................................................................ 24
CHARD .................................................................................................................................................................... 26
Avocado, Blueberry and Chard Mousse ................................................................................................ 26
Chia Seed Gel ........................................................................................ Error! Bookmark not defined.
CHIA SEEDS .......................................................................................................................................................... 28
Quinoa Chia Chicken Soup ......................................................................................................................... 28
6 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
CHOCOLATE ......................................................................................................................................................... 30
Chicken Mole ................................................................................................................................................... 30
COCONUT .............................................................................................................................................................. 32
Coconut Curry Cauliflower ........................................................................................................................ 32
EGGPLANT ............................................................................................................................................................ 34
Eggplant with Walnut Cream .................................................................................................................... 34
Walnut Cream ................................................................................................................................................. 35
FLAX SEEDS .......................................................................................................................................................... 36
Flax Seed and Kefir Pancakes ................................................................................................................... 36
GINGER ................................................................................................................................................................... 37
Carrot Apple Ginger Soup .......................................................................................................................... 37
GREEN TEA ........................................................................................................................................................... 39
Green Tea, Spinach and Mixed Berries Smoothie ............................................................................. 39
KALE ........................................................................................................................................................................ 40
Kale with Kalamata Olives ......................................................................................................................... 40
MUSHROOMS ....................................................................................................................................................... 41
Grilled Portobello Mushrooms ................................................................................................................. 41
ONIONS .................................................................................................................................................................. 43
Roasted Onions with Herb Butter Sauce .............................................................................................. 43
ORANGES ............................................................................................................................................................... 44
Orange and Green Smoothie ..................................................................................................................... 44
PINEAPPLES ......................................................................................................................................................... 45
Pineapple Papaya Cream ............................................................................................................................ 45
QUINOA .................................................................................................................................................................. 46
Quinoa Stuffed Portobello Mushrooms ................................................................................................ 46
PUMPKIN ............................................................................................................................................................... 48
Pumpkin Hummus ........................................................................................................................................ 48
SALMON ................................................................................................................................................................. 49
Salmon with Spinach, Peppers and Onions ......................................................................................... 49
SPAGHETTI SQUASH ......................................................................................................................................... 50
7 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
Spaghetti Squash with Sun Dried Tomato Vinaigrette ................................................................... 50
SWEET POTATOES ............................................................................................................................................ 52
Mashed Purple Sweet Potatoes with Coconut Milk.......................................................................... 52
TOMATOES ........................................................................................................................................................... 53
Green Beans with Tomato .......................................................................................................................... 53
TURMERIC ............................................................................................................................................................ 55
Curried Orange Lentils ................................................................................................................................ 55
WALNUTS.............................................................................................................................................................. 56
Chia, Rice and Walnuts with Berries ...................................................................................................... 56
YAMS ....................................................................................................................................................................... 58
Baked Yams with Marjoram ...................................................................................................................... 58
YOGURT ................................................................................................................................................................. 59
Yogurt with Pineapple, Apricots and Pecans ...................................................................................... 59
FINAL THOUGHTS ............................................................................................................................................. 60
8 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
ALMONDS
Roasted Almonds and Pecans with Garam Masala
Almonds and pecans are one of my favorite quick snacks. A handful of raw nuts straight from
the bag usually does the trick, but taking a few extra minutes to create these spicy nuts adds
an extra zing to snack time. It’s important to only use almonds with the skin still on, as the
skin contains over 20 flavonoids, the family of antioxidants that acts synergistically with the
vitamin E found in the meat. These nuts are so tasty you’ll need to take one handful and close
the container, because it might be hard to stop at only one!
Ingredients:
1 cup raw almonds
1 cup raw pecans
2 teaspoon coconut oil
1 teaspoon garam masala*
Sea salt to taste
9 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
Instructions:
Preheat oven to 300° F. Melt the coconut oil in a jelly roll pan. Remove pan from oven and
add nuts to melted oil. Stir to coat. Sprinkle with garam masala and salt and stir again until
nuts are evenly coated.
Roast until nuts are crisp and lightly browned, 15-20 minutes.
* Garam masala is an Indian spice blend that is readily available in the bulk spice section of
most natural food stores. If you would like to make your own, here is a great recipe.
Garam Masala
Ingredients:
1 tablespoon cardamom seeds
1 tablespoon coriander seeds
2 ½ teaspoons cumin seeds
1 ¼ teaspoons black peppercorns
½ teaspoon whole cloves
3” cinnamon bark
½ whole nutmeg clove or ¾ teaspoon ground nutmeg
Instructions:
Put cardamom, coriander, cumin and peppercorns in a small dry skillet over low heat. Slide
the spices back and forth so they don’t burn, toasting until they smell fragrant.
Remove from heat, allow to cool, then grind in a spice grinder until powdered. Remove to a
bowl.
Grind cinnamon bark as finely as you can and sift through a fine sieve into the bowl. Grate
or add ground nutmeg into spices.
10 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
APPLES
Baked Apples and Yams
This must have been one of my sons’ favorite dishes when they were little. It combines the
natural sweetness of apples, yams and cinnamon with the ever-glorious taste of real butter.
But it’s not just for kids. Nutritionally, apples help regulate blood sugar with their flavonoid
and polyphenol content. They also have promising effects on regulation of gut bacteria, a
topic which has monopolized the scientific limelight in recent years. Be sure to leave the skins
on both the apples and the yams to get their full benefit. Since apples typically have one of the
highest concentrations of pesticide residue, this is a food worth buying organic.
Ingredients:
2 large Granny Smith apples, halved, cored and cut into ½” slices
2 medium garnet yams, cut into ½” slices
¾ cup unsweetened applesauce
¾ cup water
2 teaspoons cinnamon
2 tablespoons butter, chilled
Instructions:
Preheat oven to 350° F. Arrange the apples and yams in a shallow baking dish. Mix the
applesauce, water and cinnamon and pour over all.
Dot with butter, cover the pan with foil and bake until yams are very soft and can be easily
pierced with a knife.
Now hold back the kids (and adults) until it cools enough that they don’t burn their
tongues.
11 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
AVOCADO
Chocolate Avocado Mousse
This mousse is straight up fluffy chocolaty goodness. Indulge guilt-free knowing that avocados
are a prized anti-inflammatory whole food which has been shown to decrease pro-
inflammatory prostaglandin synthesis. Its high fat content enables absorption of the nine
carotenoids identified in its flesh. Add coconut milk, rich in medium chain triglycerides, to
actually increase energy expenditure compared to longer chain fats.
Ingredients:
2 ripe avocados
½ cup raw cacao powder
½ cup full fat coconut milk
2 tablespoons honey, or stevia to taste
2 teaspoons vanilla extract
1 teaspoon cinnamon
Instructions:
Combine all ingredients in blender or food processor and process until completely smooth.
Taste and adjust seasonings.
Spoon into serving dishes and chill to set.
12 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
BEANS
Mixed Beans with Parmesan Cheese
Dried mixed beans are often available in the bulk bins of natural food stores. Sold as a soup
base, they can be cooked and combined with a multitude of different seasonings. Beans are a
great source of a particularly important type of nutrient – resistant starch – which does not
digest the same way as typical carbs, but instead feeds important gut bacteria.
Ingredients:
2 cups mixed dried beans
2 quarts water
6 parsley branches
3 garlic cloves
2 bay leaves
1 teaspoon sea salt
13 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
2 tablespoons olive oil
Sea salt and freshly ground pepper
Freshly grated Parmesan cheese
Freshly chopped parsley for garnish (optional)
Instructions:
Pre-soak beans overnight and discard soaking water. Add water, parsley, garlic and bay
leaves. If using a pressure cooker, bring to pressure and cook 30 minutes. If cooking on the
stovetop, cook 2-3 hours or until largest beans are soft.
Remove parsley and bay leaves; stir in olive oil. Adjust to taste with salt and pepper.
Spoon into bowls and top with Parmesan cheese and fresh parsley.
Note: This dish can be made into a delicious bean soup by adding chicken or vegetable
stock until it reaches the desired consistency.
14 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
BEETS
Beets with Buttered Mushrooms
Roasted beets are complimented beautifully by simple, sautéed mushrooms with butter. This
dish is easy, but don’t let its ease of preparation fool you regarding its health benefits. Beets
contain nutrients that may help lower your blood pressure, fight cancer and inflammation,
boost your stamina and support detoxification. Mushrooms have a long history of medicinal
use, and have been shown to enhance immune system function.
Ingredients:
4 medium beets, scrubbed with tips and 1” of stems left on, if possible
1 pound mushrooms
2 tablespoons butter
Sea salt and pepper to taste
Chopped fresh parsley for garnish (optional)
15 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
Instructions:
Preheat oven to 400° F. Place beets in a baking dish and roast until easily pierced with a
knife, 35-45 minutes, depending on the size of the beets. If you are roasting something else
at a different temperature, just put the beets in at the same time and adjust their cooking
time.
After beets have finished cooking, wipe mushrooms with a cloth or paper towel and slice
into ¼” slices. Heat butter in large saucepan and add mushrooms. Sauté until limp, add salt
and pepper to taste, cover and set aside.
When beets are just cool enough to handle, cut off tips and stems and slice thinly. Add to
pan with mushrooms and season with salt and pepper.
Spoon into serving bowl and garnish with parsley, if desired.
16 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
BELL PEPPERS
Roasted Brussels Sprouts and Bell Peppers with Walnuts
You'll become a lover of Brussels sprouts after sampling this tasty, colorful side dish. Enjoy it
knowing Brussels sprouts, being a cruciferous vegetable, are potent allies in cancer
prevention. This is because of their high glucosinolate content, which is even higher than that
of broccoli, cauliflower, kale, cabbage, turnip greens or mustard greens. Eat up!
Ingredients:
2 pounds Brussels sprouts
4 teaspoons toasted sesame oil
2 teaspoons olive oil
1 teaspoon garlic powder
1 teaspoon sea salt
¼ teaspoon freshly ground black pepper
17 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
3 cups mixed red, yellow and orange bell peppers, ribs and seeds removed, cut into 1”-long,
narrow strips
2 tablespoons chopped walnuts
Instructions:
Preheat the oven to 400°F. Lightly oil a large baking sheet.
Trim ends off Brussels sprouts, remove any tough or yellow outer leaves, and cut each in
half lengthwise. Place in a large bowl.
Drizzle toasted sesame oil and olive oil evenly over sprouts. Sprinkle garlic powder, salt
and pepper over all. Toss until evenly coated and spread out in a single layer on the baking
sheet.
Bake for 20 minutes. Remove pan from the oven and scatter red, yellow and orange bell
pepper slices over sprouts. Bake 15 to 20 minutes longer, or until sprouts are tender and
lightly browned around the edges.
Scatter walnuts over the top, and bake for 2 or 3 more minutes or until lightly toasted. Stir
well before serving.
18 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
BLUEBERRIES
Blueberry Mint Yogurt
Blueberries can be kept in the freezer all year as a delicious and convenient superfood.
Thankfully, this doesn’t damage their delicate anthocyanin antioxidants, which combat free
radical damage and may even improve memory. Be careful with the peppermint extract,
though; it’s very easy to overdo it.
Ingredients:
1 cup plain low fat yogurt
1-2 drops pure peppermint extract
Stevia to taste
¼ cup blueberries (fresh, or frozen and thawed)
Instructions:
Mix yogurt, peppermint extract and stevia. Top with the blueberries and enjoy.
19 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
BROCCOLI
Broccoli and Mushrooms with Mustardy Garlic Butter
Sure, everyone knows that broccoli is good for you, but here’s a twenty-dollar word you can
throw around at your next diner party: glucosinolates. Those are the phytonutrients in
broccoli that feed the body’s detoxification processes to help “take out the garbage” in our
bodies. And mushrooms, even the common white button variety, stimulate the immune system
through their long-chain polysaccharides. Mushrooms sautéed in butter are one of my
favorites, and this recipe adds even more flavor. The mustardy garlic butter is versatile and
can liven up many different steamed veggies. Make a batch ahead of time and keep in the
fridge for a simple flavor enhancer.
Ingredients:
1 large stalk broccoli
8 ounces white mushrooms
1 tablespoon Mustardy Garlic Butter
Instructions:
Starting at the base and using a sharp paring knife, strip the tough outer layer off the
broccoli stalk. Cut stem into ½” slices and place in steamer basket over boiling water. While
the stems are cooking, cut florets into 1” pieces.
When stems are partially cooked, add florets and steam until almost tender. Drain water
and set broccoli aside, uncovered.
Wipe growing medium off mushrooms and slice thinly. Heat mustardy garlic butter* in
large saucepan over medium high heat, add mushrooms. Sauté until mushrooms are limp.
Add broccoli, adjust salt and pepper and heat thoroughly.
20 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
Mustardy Garlic Butter
Ingredients:
1 stick salted butter, softened
1 clove garlic, minced finely
1 medium shallot, minced finely
1 tablespoon Dijon mustard
2 tablespoons fresh parsley, minced
Freshly milled black pepper
Instructions:
Cream all ingredients together with a fork and store in refrigerator to use as a flavorful
addition to a multitude of foods.
21 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
BUTTERNUT SQUASH
Butternut Squash, Onions and Apples
If the deep orange hue of butternut squash made you guess some of its beneficial nutrients are
in the carotenoid family, you’d be right. But it doesn’t stop there. This winter favorite is so
packed with nutrients that it is being studied for its ability to combat inflammation, cancer,
heart disease and age-related macular degeneration, as well as regulate blood sugar.
Ingredients:
1 medium butternut squash
1 large onion
2 Granny Smith apples
3 tablespoons olive oil
1 teaspoon ground cinnamon
1 teaspoon sea salt
22 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
Instructions:
Preheat the oven to 450° F. and line a 9x13” pan with foil.
Slice butternut squash into 1” rounds, remove seeds with a spoon and cut away rind with a
sharp knife. Cut squash into chunks approximately 1” square and place in a large bowl.
Cut onion into ½” chunks and add to bowl.
Cut apples in half, core and slice them into 1/4” thick crescents, leaving the bright green
skin intact.
Add apples to bowl, sprinkle with cinnamon and salt.
Drizzle olive oil over all and toss to coat. Pour all into pan and bake uncovered 20 minutes
in top third of oven.
Remove pan from oven and shake a few times. Lower heat to 375° and continue baking
until squash is very tender when pierced with a knife, about 30-40 minutes.
23 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
BRUSSELS SPROUTS
Thai Curry Brussels Sprouts and Winter Squash
The sweetness of squash, especially the delicata or carnival varieties, complements the slight
bitterness of the brassica-family Brussels sprouts. The bitter compounds are actually the
cancer-fighting glucosinolates, so don’t try to avoid them! In addition, the spicy hot peppers in
the Thai red curry paste have been shown to be anti-inflammatory, reduce blood cholesterol
and triglycerides, inhibit clot formation and stop the spread of prostate cancer cells.
Ingredients:
1 tablespoon olive oil
1 cup sliced leek or onion
2 cups sliced mushrooms, either white button, crimini or oyster
1 ½ cups winter squash, such as delicata or carnival, cut in ½-inch cubes
1/3 cup vegetable broth
2 cups Brussels sprouts, cut in half or quarters, depending upon size
¼ cup coconut milk
2 teaspoons Thai red curry paste, or to taste
1 teaspoon sea salt
Cilantro, for garnish (optional)
Instructions:
Heat olive oil in a large pot over medium high heat. Add leek or onion and sauté until
softened.
Add mushrooms and squash and cook until mushrooms have softened.
Add vegetable broth Brussels sprouts, coconut milk, Thai red curry paste and sea salt. Stir
to combine, cover and allow to simmer until squash and Brussels sprouts are tender.
Spoon into bowls and garnish with cilantro.
24 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
CABBAGE
Sweet and Sour Red Cabbage and Apples
It seems like the message to eat more cruciferous vegetables has gone mainstream, but how
many ways can you eat broccoli before it becomes a little, shall we say, lackluster? Enter the
red cabbage! Bright, colorful, and packed with cancer-fighting phytonutrients, this dish will
bring both variety and good health.
Ingredients:
1 tablespoon butter
½ large red onion, thinly sliced
1 small red cabbage, finely chopped (about 8 cups)
1 large Granny Smith apple, finely chopped
2 cloves garlic, minced
2 bay leaves
1 teaspoon sea salt
25 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
¼ teaspoon black pepper
1 tablespoon honey
3 tablespoons red wine vinegar
½ cup water
Instructions:
Heat butter in a large pot over medium heat. Add onion and cook until softened, about 5
minutes.
Add cabbage, apple, garlic, bay leaves, salt, pepper, and honey. Stir to combine, then add
red wine vinegar and water.
Cover and simmer until cabbage is tender, about 20 minutes.
26 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
CHARD
Avocado, Blueberry and Chard Mousse
You think I’m kidding, right…mousse made with chard? Really, the name doesn’t do this
yummy treat justice. Those brilliantly colored chard stems, which are often so shamefully
discarded, are jammed full of nutrients called betalins. They have anti-inflammatory and anti-
oxidant properties, and support the all-important liver detoxification. Chard takes out the
garbage! These colorful plant parts can easily be worked into both sweet and savory dishes.
Ingredients:
1 cup chopped raw chard stems
1 cup water, or more as desired
1 cup plain yogurt
½ cup blueberries
2 tablespoons ground flax seeds
1 tablespoon chia seeds or 2 tablespoons chia seed gel*
27 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
¼ small avocado
1 teaspoon vanilla extract
Stevia to taste
6 ice cubes
Instructions:
Put water and chard stems into high speed blender and process on high until smooth. Add
remaining ingredients and process until creamy.
28 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
CHIA SEEDS
Quinoa Chia Chicken Soup
Legend has it that chia seeds, named for the Mexican word for “strength,” were used by the
Mayans and Aztecs to fuel superior physical performance. While we don’t know how much of
that is true, what we do know is chia is packed with antioxidants, fiber, bone building
nutrients and the healthy omega-3 fat ALA. Those tiny little seeds carry some clout.
Ingredients:
3 chicken breasts, cut into bite sized pieces
1 tablespoon olive oil
1 large onion, chopped
3 cloves garlic, minced
4 medium carrots, cut into bite sized pieces
4 stalks celery, sliced
½ cup quinoa
29 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
¼ cup chia seeds, pre-soaked in 1 cup chicken or vegetable broth for at least 15 minutes
2 medium zucchini, cut into bite-sized pieces
3 small tomatoes, cut into bite-sized pieces
8 cups chicken or vegetable broth
1 tablespoon fresh or 1 teaspoon dried cilantro
1 tablespoon fresh or 1 teaspoon dried basil
1 teaspoon fresh or ½ teaspoon dried thyme
½ teaspoon cinnamon
¼ teaspoon coriander
¼ teaspoon cardamom
1 teaspoon sea salt
Black pepper to taste
2 cups raw spinach or other leafy greens
Instructions:
In a large pot, heat olive oil over medium high heat; add chicken and cook through. Remove
from pan, leaving oil and juices in the pan.
Add onion, garlic, carrots and celery to the pan and cook until softened.
Add quinoa, chia seeds, zucchini and tomatoes and cook until zucchini softens a little.
Add broth and seasonings and bring to a boil. Lower heat and simmer 15 minutes until
quinoa is thoroughly cooked.
Stir in spinach; serve when spinach is wilted.
30 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
CHOCOLATE
Chicken Mole
Like so many of us, I love a decadent chocolate treat. But here’s some good news. You can get
your “superfood” chocolate in a main dish. Countless regional variations can keep you
experimenting with mole for years, but the Oaxacan style, popular in the US, includes
chocolate, rich in polyphenols beneficial for heart health and lower blood pressure.
Ingredients:
1 pound chicken breasts
2 teaspoons olive oil
1 large onion, chopped
1 large red or green bell pepper, chopped
2 cloves garlic, minced
2 tablespoons chili powder
½ teaspoon cinnamon
31 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
½ teaspoon ground cloves
1 can (14.5 ounces) chopped tomatoes
2 tablespoons natural peanut butter
2 tablespoons unsweetened cocoa powder
2 tablespoons honey
Plain Greek yogurt (optional)
Chopped fresh cilantro for garnish (optional)
Instructions:
Heat olive oil in a medium skillet over medium high heat. Add chicken, cover and let cook
until browned, turning once, about 8 minutes on each side. Remove from pan and allow to
cool.
Add onion, bell pepper, garlic, chili powder, cinnamon and cloves to pan. Cook until onion
has softened and is translucent, about 10 minutes. Add tomatoes, peanut butter, cocoa
powder and honey. Stir and cover pot.
When chicken is cool enough to handle, shred it by hand into bite-sized pieces and add back
to pot. Heat thoroughly. Serve in bowls and garnish with optional yogurt and cilantro.
32 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
COCONUT
Coconut Curry Cauliflower
Thankfully coconut has survived the low-fat craze and has now emerged as a nutritional
superstar, owing to its fatty acid profile. Coconut is rich in medium chain triglycerides, which
actually stimulate your metabolism to help burn off body fat. In addition, the lauric acid
component fights bacteria, viruses and protozoa. It’s truly a medicinal food!
Ingredients:
2 cloves garlic, minced
2 teaspoons extra virgin olive oil
13.5 ounces canned light coconut milk
1 ½ teaspoons curry powder
1/8 teaspoon black pepper
¼ teaspoon crushed red pepper flakes
33 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
¾ teaspoon sea salt
1 small head cauliflower, about 5 cups small florets
Chopped cilantro for garnish (optional)
Instructions:
Preheat oven to 375° F. In a small skillet, sauté garlic in oil over medium-low heat for 1
minute. Add coconut milk and seasonings; stir well.
Place cauliflower florets in a small casserole dish. Spoon coconut milk mixture over
cauliflower, taking care to coat all florets.
Bake cauliflower until tender, about 30 minutes. Garnish with chopped cilantro, if desired.
34 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
EGGPLANT
Eggplant with Walnut Cream
Bring this tasty treat to your next potluck as an appetizer. You’ll get lots of compliments as
guests feed their good health. The purple pigment in eggplants’ skin and the creamy flesh both
contain numerous antioxidants and free radical scavengers. They relax blood vessel walls,
reduce blood cholesterol and chelate excess iron in the blood that might cause oxidative
damage, ushering it out of the body.
Ingredients:
6 Japanese eggplants
2 tablespoons olive oil
1 tablespoon chopped fresh parsley
1 tablespoon toasted pine nuts
35 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
Instructions:
Preheat oven to 375° F. Slice eggplant lengthwise into halves. Drizzle with olive oil and rub
oil over all surfaces.
Lay eggplant out on a cookie sheet and bake until soft, 20-30 minutes. Keep an eye on them
as the thinner slices will cook first and need to be removed from the oven before the
thicker slices.
While the eggplant is cooking, make the walnut cream.
Walnut Cream
This creamy condiment can be spread on a variety of vegetables or stirred into cooked grains.
Ingredients:
¾ cup walnuts
¾ cup water
1 small clove garlic
¼ teaspoon salt
Instructions:
Add all ingredients to high speed blender or food processor and process until creamy.
After eggplant is cooked, remove from baking sheet and arrange on serving platter. Spoon
walnut cream down the center of the eggplant halves, then sprinkle with parsley and
toasted pine nuts.
36 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
FLAX SEEDS
Flax Seed and Kefir Pancakes
Here’s a healthy way to enjoy Sunday brunch. These traditional pancakes get an added boost
from kefir, full of probiotic organisms to create a healthy gut, and flax seeds. Omega-3 fatty
acids, lignin and fiber are credited with flax seeds’ purported ability to reduce risk of diabetes,
cancer, heart disease and stroke. If you have a gluten intolerance, you may substitute spelt for
wheat flour and omit the wheat germ, adding more flour in its place.
Ingredients:
1 cups plain kefir
2 tablespoons olive oil
1 egg
1 cup whole wheat or spelt flour
½ teaspoon baking soda
½ teaspoon sea salt
1/3 cup wheat germ (optional)
¼ cup flax meal
Unsweetened applesauce
Fresh or frozen berries
Instructions:
Beat kefir, olive oil and egg lightly in a mixing bowl.
Mix flour, baking soda and salt, then add to wet ingredients, stirring just enough to
incorporate the flour and work out the large lumps. If batter is too thick, add extra kefir or
water.
Heat large skillet over medium high heat until water droplets dance around and evaporate
quickly when dropped on it.
Ladle batter into skillet. Turn pancakes when bubbles have stopped popping and batter
looks cooked.
Top pancakes with warmed applesauce and berries.
37 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
GINGER
Carrot Apple Ginger Soup
The next time the urge to be a weekend warrior strikes, prepare your kitchen with fresh
ginger and plan a spicy dinner. Although it is well known for fighting nausea, ginger also acts
as an anti-inflammatory agent that helps reduce pain ranging from osteoarthritis to
menstrual cramps. This knotty little rhizome also boasts antibacterial, antiviral, antioxidant
and anti-parasitic properties to boost your health and energy. As they say, beauty is in the
eyes of the beholder.
Ingredients:
1 tablespoon coconut oil
1 medium onion, chopped
1 celery stalk, chopped
1½ pounds carrots, cut into ¼-inch rounds
38 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
Sea salt to taste
2 teaspoons grated fresh or ½ teaspoon dried ginger
½ teaspoon cinnamon
1 large Granny Smith apple, cored and cut into ½-inch cubes
5 cups vegetable broth or stock
Freshly ground black pepper to taste
¼ cup canned coconut milk
1 teaspoon fresh lemon juice
Instructions:
Heat coconut oil in a medium size pot and over medium heat. Add onion, celery, carrot
rounds and sea salt to taste. Cook over medium heat until carrots are slightly tender,
around 10 minutes.
Add grated ginger, cinnamon, apple, broth and pepper to the pot. Cook soup over medium
heat, stirring occasionally, until apple cubes are tender, around 20 minutes.
Add coconut milk to pot. Using an immersion blender, blend soup until smooth, adding
water as desired to adjust consistency. Stir in fresh lemon juice just before serving.
39 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
GREEN TEA
Green Tea, Spinach and Mixed Berries Smoothie
Green tea is loaded with antioxidant polyphenols, EGCG being the most well-known. But green
tea can actually calm you down by increasing dopamine and the neurotransmitter GABA.
Surprisingly, it increases the production of alpha waves in the brain, signaling a relaxed state.
Ingredients:
1 cup green tea, cooled (it’s easiest to just leave a jar of green tea in the fridge)
1 tablespoon chia seeds soaked in 1/4 cup water
½ cup mixed berries
½ cup plain lowfat kefir or yogurt
1 cup raw spinach
½ teaspoon vanilla extract
3-4 ice cubes
Stevia to taste
Add all ingredients to a blender and process on high until smooth.
40 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
KALE
Kale with Kalamata Olives
Kale seems to be the darling of the healthy eating set these days. Combining its cancer-
fighting leaves with healthy-fat rich olives, immunity-boosting onions and anti-inflammatory
peppers gives this colorful green dish extra energy-boosting power.
Ingredients:
¼ large onion, thinly sliced
1 large bunch kale, stemmed and chopped
1 tablespoon olive oil
6 pitted Kalamata olives, coarsely chopped
¼ teaspoon red pepper flakes
Sea salt to taste
1 lemon, quartered
Sauté onion and kale in olive oil over medium heat until tender. Add olives, pepper flakes
and salt to taste. Serve with the lemon wedges.
41 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
MUSHROOMS
Grilled Portobello Mushrooms
Impressive in size, Portobello mushrooms are merely cremini mushrooms allowed to grow
larger before harvest. Their meaty texture stands up well to bold flavors such as garlic and
strong cheeses. Only one cup provides around a third of the daily requirement for niacin and
riboflavin, two nutrients essential to making energy in the mitochondria. They’re high in the
antioxidant selenium, and their beta-glucan components help fight cancer.
Ingredients:
2 large Portobello mushrooms
1 clove garlic, minced
3 tablespoons chopped fresh parsley
¼ teaspoon dried oregano
¼ teaspoon dried thyme
3 tablespoons olive oil
42 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
A few grinds of sea salt and black pepper
2 tablespoons feta cheese
Fresh parsley sprigs for garnish (optional)
Instructions:
Carefully remove the stem from the mushrooms. Wipe the cap dry with a paper towel.
Brush the tops of the mushrooms with the oil, leaving the herbs and garlic in the bowl, and
lay the mushrooms on the grill, top side down. Dab remaining oil on gills inside caps and
evenly distribute the herbs and garlic between the mushrooms.
Grill each side 8-10 minutes, or until mushrooms are brown and soft. Season to taste with
salt and pepper.
Slice diagonally into thin strips, arrange strips in a bowl and top with feta.
43 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
ONIONS
Roasted Onions with Herb Butter Sauce
Onions surround us, seemingly included in every savory dish worth putting on the table. But
don’t let their common status make you think they’re not impressive. Along with leeks and
garlic, onions are part of the powerful anti-inflammatory, heart-protective allium family.
Their sulfur-containing compounds show evidence of helping prevent unwanted clotting of
blood, and lowering cholesterol and triglycerides. This simple side dish is easy to make while
baking another dish in the oven – my kind of cooking!
Ingredients:
4 large yellow onions, peeled and trimmed
Sea salt and pepper to taste
1/4 cup packed fresh herbs (sage, thyme, oregano or marjoram)
2 tablespoons butter
Directions:
Preheat oven to 400° F. Place onions in a baking dish, season with salt and pepper. Cover
and bake at for one hour or until onions are tender.
While onions are roasting, prepare this simple herb butter sauce. Trim leaves from fresh
herbs such as sage, thyme, oregano or marjoram.
In a small skillet, melt butter over medium heat. Add the fresh herbs and stir until butter
begins to brown and the herbs are crispy. Be patient with this and don’t raise the heat too
high, as the butter and herbs can easily burn.
When onions are soft, remove from oven and carefully cut in half from top to bottom.
Drizzle with herb butter sauce.
44 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
ORANGES
Orange and Green Smoothie
Everyone knows oranges have a hefty dose of vitamin C, but let’s not forget about the
antioxidants that fight age-related macular degeneration. ARMD can make you blind! Also,
the flavonoids hesperidin and naringenin may lower cholesterol and prevent some cancers.
Ingredients:
2 mandarin oranges, tangerines or clementines
½ cup plain kefir or yogurt
1 cup greens, such as spinach or baby kale
1 tablespoon ground flax seeds
2 tablespoons chia gel (or 1 tablespoon chia seeds soaked 5 minutes in ¼ cup water)
1 cup water
4 ice cubes
Add all ingredients to high speed blender and process on high until fluffy and smooth.
45 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
PINEAPPLES
Pineapple Papaya Cream
Ever feel like taking a tropical vacation in February? Grab a pineapple and a papaya, and
celebrate the tropics while you feed your cells with super nutrition. Pineapple has large
amounts of vitamin C, our primary water-soluble antioxidant. It can help fight heart disease,
cancer, age-related macular degeneration and the pain of osteoarthritis.
Ingredients:
½ ripe papaya
½ cup fresh pineapple
½ cup plain kefir
Instructions:
Chill all ingredients. Combine in a blender and process on high until fluffy. Yum!
46 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
QUINOA
Quinoa Stuffed Portobello Mushrooms
Trying to avoid gluten? Quinoa is a great substitute when you get a hankering for some grain
(yes, technically quinoa is a seed, but let’s not get hung up on the details). Quinoa has great
nutritional benefits, including large amounts of flavonoids, which have been shown to have
antiviral, anti-cancer and antidepressant qualities. Plus, quinoa has been shown to improve
metabolic health by lowering blood sugar and triglycerides.
Ingredients:
2 large Portobello mushrooms, caps removed
1 tablespoon olive oil
2 teaspoons balsamic vinegar
Salt and pepper to taste
½ cup cooked quinoa
1/2 cup tomatoes, diced
47 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
1 tablespoon freshly chopped basil
2 tablespoons feta cheese
Salt and pepper to taste
Instructions:
Preheat oven to 375° F.
Place mushrooms gill side up on a cookie sheet. Brush mushrooms with olive oil and evenly
drizzle with balsamic vinegar. Season lightly with salt and pepper.
Cook mushrooms 10 minutes. Drain excess liquid from mushrooms.
In the meantime, in a medium mixing bowl, combine cooked quinoa, black pepper, red
pepper flakes, salt to taste, tomatoes, bread crumbs, basil and feta cheese.
Remove mushrooms from oven and evenly divide quinoa mixture, approximately 1/2 cup,
into each mushroom. Bake 12 minutes or until mushrooms are tender and cheese is melted.
Eat immediately or allow to cool slightly.
48 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
PUMPKIN
Pumpkin Hummus
Looking for an unusual twist on an old favorite? Adding pumpkin to hummus not only
intrigues your taste buds, but the added nutrients will make you look younger and help your
body hum. Pumpkin’s high vitamin A content can help rejuvenate your skin while the pectin
polysaccharides in its cell walls regulate insulin and act as antioxidants and anti-
inflammatory agents.
Ingredients:
2 tablespoons lemon juice
2 tablespoons tahini
3 cloves garlic
¾ teaspoon sea salt
1 15-ounce can garbanzo beans, drained
1 tablespoon olive oil
1 cup pumpkin puree
1 teaspoon cumin
¼ - ½ teaspoon cayenne pepper
¼ cup pumpkin seeds, toasted
Additional pumpkin seeds to garnish
Paprika to garnish
Instructions:
Put lemon juice, tahini, garlic and sea salt in a blender or food processor and pulse until
smooth.
Add garbanzo beans and olive oil; pulse until smooth.
Add pumpkin, cumin and cayenne pepper; pulse until smooth.
Transfer hummus to a bowl, add pumpkin seeds and stir gently to incorporate. Sprinkle a
few pumpkin seeds and little paprika on top.
49 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
SALMON
Salmon with Spinach, Peppers and Onions
It’s likely no news to you that salmon has high levels of omega-3 fatty acids, which decrease
risk of cardiovascular disease, help your brain work better and make your joints less sore.
That’s impressive, but now add recent findings that salmon’s protein might help insulin be
more effective, regulate collagen and minerals in bone, and help control inflammation in the
digestive tract. Salmon keeps getting better and better. Be sure to source wild, not farmed,
salmon to avoid the health-damaging contaminants that plague the farmed fish industry.
Ingredients:
2 salmon filets, skinless
2 teaspoons olive oil
Zest of one lime
Juice of one lime
½ large onion, sliced thinly
1 ½ yellow bell pepper, sliced thinly
2 tablespoons water
2 cups fresh spinach leaves
½ cup fresh basil leaves
Salt and pepper to taste
Lime wedges for garnish
Instructions:
Heat 1 teaspoon oil in a non-stick skillet over medium-high heat. Season both sides of
salmon with salt and pepper. Add salmon and cook through, turning only once, about 5
minutes each side. Remove from pan and cover to keep warm.
Add 1 teaspoon olive oil to pan over medium high heat. Add onion, bell pepper and water.
Cover and cook 4-5 minutes, then uncover and stir. Continue to cook uncovered, stirring
occasionally, until onion is translucent. Stir in spinach leaves and cook 2-3 minutes, or just
until wilted. Add basil leaves and season with salt and pepper.
Serve salmon filets on a bed of the vegetables, garnished with lime wedges.
50 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
SPAGHETTI SQUASH
Spaghetti Squash with Sun Dried Tomato Vinaigrette
Here’s an unexpected twist on spaghetti squash. Treat yourself to a new type of cold salad by
topping room temperature or chilled spaghetti squash with a tasty vinaigrette. Enjoy your
salad knowing its antioxidant and anti-inflammatory compounds are keeping your cells
happy and may be fighting off cancers and preventing heart disease.
Ingredients:
1 medium spaghetti squash
1 garlic clove, minced
1 shallot, finely diced
2 tablespoons red wine vinegar
2 teaspoons balsamic vinegar
Sea salt and freshly milled pepper
51 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
3 tablespoons extra virgin olive oil
6 halves soft sun-dried tomatoes, sliced thinly, then diced
Chopped parsley for garnish (optional)
Instructions:
Cut spaghetti squash into quarters, scoop out seeds. In large covered pot, heat 1” of water
to a rolling boil. Add spaghetti squash, cover and reduce heat to gentle boil. Steam until
fork-tender, or about 30 minutes. Remove squash from water with tongs and allow to cool.
While squash is cooking, combine the garlic, shallot, both vinegars, ¼ teaspoon salt, and
pepper to taste in a small bowl. Let stand for 15 minutes, then whisk in the oil and add the
tomatoes.
When squash is cool enough to handle, tease strands from the shell with a fork. Spoon 1
tablespoon of vinaigrette over each serving. Garnish with chopped parsley. May be eaten
immediately, or chilled and eaten as a cold salad.
52 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
SWEET POTATOES
Mashed Purple Sweet Potatoes with Coconut Milk
Colorful purple sweet potatoes are jam-packed with the antioxidant properties of carotenoids
and anthocyanins, just like other purple fruits and vegetables. If purple varieties aren’t
available, choose the more colorful ones you can for the biggest nutritional boost.
Ingredients:
2 medium purple sweet potatoes
6 ounces coconut milk
Sea salt to taste
Cut ends off potatoes and peel the skin if it’s too rough. If not, just scrub them well. Cut into
1” cubes and put into large pot. Add enough water to partially cover potatoes, cover and
bring water to a boil. Cook until potatoes are very soft, about 15 minutes. Drain but reserve
the cooking liquid. Add coconut milk and sea salt. Using an immersion blender or potato
masher, whip potatoes until they are smooth, adding cooking liquid as needed.
53 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
TOMATOES
Green Beans with Tomato
All the guys out there likely know of tomatoes’ lycopene content, which has been associated
with reducing prostate cancer and perhaps benign prostatic hypertrophy risk. But ladies take
note: lycopene also protects bone tissue and reduces risk of osteoporosis. This dish combines
beans and tomatoes, two vegetables that recently ranked the highest in their ability to inhibit
unwanted blood clotting.
Ingredients:
1 tablespoon olive oil
½ large onion, sliced in half, then into thin rounds
1 clove garlic, minced
1 ½ pounds green beans, tipped and cut into 2” lengths
1 large ripe tomato, chopped
½ cup water
54 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
1 tablespoon fresh or 1 teaspoon dried basil
2 teaspoons chopped fresh parsley
Sea salt and freshly milled black pepper to taste
Instructions:
Heat the oil over medium-high heat in a large skillet. Add onions and cook until translucent,
about 5 minutes.
Add garlic, beans, tomato and water.
Cover and simmer until beans are tender; time will vary based on size and age of beans.
Add basil, parsley and salt and pepper to taste.
55 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
TURMERIC
Curried Orange Lentils
What superfoods recipe book could be without turmeric? Its main active ingredient is
curcumin, which is a strong anti-inflammatory and antioxidant substance. It’s poorly
absorbed when taken plain, but black pepper can increase its absorption by 2000%. Curcumin
can actually cross the blood-brain barrier and increase brain-derived neurotrophic factor
(BDNF), which is a type of brain growth hormone. It shows promise as a treatment for brain
dysfunction, including depression and even Alzheimer’s disease.
Ingredients:
1 cup orange lentils
3 cups water
½ teaspoon salt
1 tablespoon olive oil
2 cloves garlic, minced
½ -1 teaspoon turmeric
½ teaspoon cumin
½ teaspoon coriander
½ teaspoon powdered ginger
1/8 teaspoon black pepper
2 teaspoons mustard seeds
¾ teaspoon salt
Instructions:
Rinse lentils in plenty of water, then put in a pot with the water and salt. Cover pot, bring to
a boil, then lower heat and simmer until lentils are soft, about 20 minutes.
In a small saucepan, heat the oil over medium heat, add the garlic and seasonings and stir
to coat all. When mustard seeds begin to pop, remove the pan from the heat. Transfer a few
large spoonfuls of the lentils into the spice pan, stir to gather up all the spices and then
pour back into the lentil pot. Stir and adjust seasonings.
Serve this dal alongside chicken and broccoli – or even chop them up and stir them in for a
thick stew.
56 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
WALNUTS
Chia, Rice and Walnuts with Berries
Walnuts are a great vegetarian source of omega-3 fatty acids. They have a slightly bitter taste
to them, but in turns out those bitter compounds are beneficial antioxidant phenols (walnuts
have over a dozen phenolic compounds), so they are typically most appealing when balanced
with a sweeter ingredient. Walnuts benefit cardiovascular health in multiple ways, from
decreasing LDL cholesterol to improving the function of blood vessel walls. Adding walnuts to
your diet can also reduce belly fat, risk of breast and prostate cancer.
Ingredients:
1/3 cup cooked brown rice
1 tablespoon chia seeds
½ cup coconut milk
½ teaspoon cinnamon
½ teaspoon vanilla extract
57 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
1-2 tablespoons chopped walnuts
½ cup blueberries
Instructions:
Combine rice, chia seeds, coconut milk, cinnamon and vanilla in a bowl.
Let sit 15 minutes until chia seeds have absorbed the coconut milk.
Top with walnuts and berries.
This sweet combo of grains, nuts, seeds and berries makes a quick breakfast or snack that
can be pre-mixed and kept in the refrigerator overnight, ready to be grabbed in the
morning or before going out for the day.
58 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
YAMS
Baked Yams with Marjoram
Simplicity is the name of the game here. Bring this dish to your next potluck and collect
compliments as party-goers fill their stores of vitamin C, a host of B vitamins, manganese to
support the antioxidant SOD, and potassium, which can help lower blood pressure.
Ingredients:
3 medium yams, peeled
2 tablespoons olive oil
½ teaspoon dried or 2 teaspoons fresh marjoram
½ teaspoon sea salt
Preheat oven to 425° F. Cut yams into irregular chunks for eye appeal. Place in a heavy
roasting pan lined with foil, drizzle olive oil and sprinkle marjoram and sea salt over all;
toss to coat evenly. Bake uncovered 40-50 minutes, shaking pan after 30 minutes, or until
yams soften and caramelize.
59 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
YOGURT
Yogurt with Pineapple, Apricots and Pecans
Yogurt can be a great health bonus, or just another sugary, dead food. Be sure to choose plain
yogurt with active yogurt cultures and sweeten it with fruit or natural sweeteners. Stay away
from artificial sweetener, which have been shown to disrupt hormone function and lead to
overeating. Yogurt can help recolonize beneficial gut bacteria leading to better immune
system function, and can also decrease risk of type 2 diabetes and hip fracture.
Ingredients:
1 cup plain lowfat yogurt
Stevia to taste
2 dried apricot halves, chopped
1 tablespoon chopped fresh pineapple
2 tablespoons chopped pecans
Mix yogurt and stevia. Top with apricots, pineapple and pecans.
60 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.
FINAL THOUGHTS
There you go! Now get yourself to the farmers market and start cooking
Also, please let me know what you think of the recipes and how I might help you further in
your desire to have your body “grow younger” as the clock moves forward. We’re all in this
together.
You can reach me any time at support@flatbellybreakthrough.com.
And remember that youth begins with smile…
“The most important thing I can tell you about aging is this: If you really feel that you want to
have an off-the-shoulder blouse and some big beads and thong sandals and a dirndl skirt and
a magnolia in your hair, do it. Even if you're wrinkled.”
- Maya Angelou