Makes 6 servings
3 whole green apples, peeled and cored
Juice of half a lemon
2-3 Tbsp. Greek extra-virgin olive oil
900 gr. (about 2 pounds) beets, boiled, peeled and diced
250 gr. (1 1/4 cup) sheep’s milk yogurt
15 gr. (1 Tbsp.) honey
1 garlic clove, minced
2-3 drops essential Chios Mastiha oil or
2-3 tsp. Mastiha-infused olive oil
1/2 bunch fresh chives, finely chopped
Salt and freshly ground black pepper
You can garnish this lovely, colorful salad with a few Chios Mastiha crystals. It’s a great first course all year round.
1. Cut the apples on a mandolin or professional meat slicer into very thin strips and toss with lemon juice and olive oil. Season with salt and pepper. Set aside, covered and refrigerated, until ready to use.
2. In a medium bowl, mix together the beets, yogurt, honey, garlic, chives, Chios Mastiha oil, salt and pepper.
3. To serve the salad: Place a few strips of marinated green apple in a concentric circle in the center of each plate. Place a dollop of the tossed beet salad on top. Drizzle with a little more olive oil if desired and serve immediately.
These Muffins offer 10g of Protein each. Best eaten after an intense workout.
Makes: 12 muffins Prep Time: 10 minutes Cook Time: 20 minutes
1. Preheat the oven to 350°F. Line a muffin tin with paper cups or use a sturdy silicone muffin form.
2. Combine the wet ingredients in a medium bowl and whisk well until combined.
3. Combine the almond flour, baking powder, and cacao powder in a large bowl.
4. Add the wet ingredients into the dry ingredients bowl and stir well until no lumps remain. Fold the chocolate into the batter.
5. Divide the batter evenly amongst 12 muffin slots. Then top with optional toppings, if using.
6. Bake for 20 minutes or until a toothpick inserted in the middle comes out clean. Enjoy warm or store in an airtight container for up to 4 days at room temperature.
Nutritional analysis (per muffin) Calories: 244, Total Fat: 20g, Saturated Fat: 3g, Cholesterol: 64mg, Sodium: 71mg, Carbohydrates: 9g, Fiber: 4g, Sugars: 4g, Protein: 10g, Net Carbs: 5g
Recipe Compliments and adapted from Dr. Mark Hyman: https://drhyman.com/blog/category/recipes/
Makes: 4 servings Prep Time: 35 minutes Cook Time: 25 minutes
Lamb is a nutritional powerhouse, especially if you can find pasture-raised, which boasts extra phytochemicals from a variety of native plants. Cauliflower is a wonderful vegetables to create a fiber-rich, grain-free alternative to couscous, tossed in anti-inflammatory turmeric for the perfect side dish.
A tasty yogurt sauce and zesty herb salsa top it all off for a well-rounded meal.
Lamb 1 (1 ½ pound) lamb rack, room temperature
½ teaspoon sea salt
¼ teaspoon fresh ground pepper
2 tablespoons fresh dill, chopped
1 teaspoon fresh rosemary, chopped
1 teaspoon fresh marjoram, chopped
1 lemon, zested
2 garlic cloves, minced
1 tablespoon olive oil, divided
1 large cauliflower, cut into florets
1 tablespoon olive oil
¼ teaspoon sea salt
¾ teaspoon ground turmeric
½ cup sheep or goat Greek yogurt
2 garlic cloves, micro-planed
½ lemon, zested
⅓ cup parsley, finely chopped
½ lemon, zested
2 tablespoons lemon juice
1 tablespoon capers, chopped
1 teaspoon anchovy paste
1 garlic clove, micro-planed
2 tablespoons olive oil
1. Preheat the oven to 450℉. Prepare the lamb rub by combining all of the ingredients in a small bowl. Then rub the rack with the herb mixture on both sides (*This process could be prepared 24 hours ahead and kept in the fridge until ready to cook). Allow the meat to reach room temperature before transferring into the oven once ready to cook.
2. Once the oven is heated, place the rack into a baking dish and roast for 25 minutes, or until a thermometer measures 135-144℉ for medium done-ness. After 25 minutes remove from the oven and allow the rack to rest for 10 minutes.
3. While the lamb is resting, make the cauliflower couscous by adding the florets to a food processor, pulse until they resemble couscous.
4. Heat oil in a large skillet over medium-high heat. Add the cauliflower couscous and sauté until lightly golden. Add the salt and turmeric and continue cooking until the cauliflower is relatively soft and dry. About 5-7 minutes.
5. Prepare the yogurt sauce by combining all the ingredients into a bowl and stirring together.
6. Prepare the herb salsa by combining all the ingredients into a bowl and stirring together.
7. Once the lamb has rested for 10 minutes, cut into chops using a sharp knife. To serve, transfer the couscous onto a serving platter and drizzle with the yogurt, then transfer the chops to the platter and drizzle with the herb salsa.
Nutritional analysis per serving: Calories: 607, Total Fat: 43g, Saturated Fat: 16g, Cholesterol: 119mg, Sodium: 414mg, Carbohydrates: 14g, Fiber: 5g, Sugars: 6g, Protein: 44g, Net Carbs: 9g
Recipe Compliments: Dr. Mark Hyman: https://drhyman.com/blog/category/recipes/
Makes: 12-14 slices Prep Time: 15 minutes Cook Time: 50 minutes
This grain-free Rosemary Zucchini Bread is incredibly fluffy and has just the right amount of crunch from walnuts and pumpkin seeds.
It has a subtle taste of rosemary combined with the buttery taste of olive oil for a unique spin on a class recipe, which comes along with extra brain benefits. Rosemary is linked with improved cognition and memory and it’s also packed with antioxidants.
Olive oil is rich in monounsaturated fats, particularly oleic acid, which can reduce C-reactive protein and inflammation and may even assist in cancer protection by it’s affect on genes. And it’s a powerful food for cardiovascular health.
Zucchini adds fiber and flavor as well as vitamin A to support eye health and immunity.
1 ½ cups packed grated zucchini
1 ½ teaspoons sea salt
5 large pasture-raised eggs
½ cup high-quality olive oil
¼ cup maple syrup or honey
2 ¼ cups fine almond flour
2 tablespoons coconut flour
3 teaspoons baking powder aluminum free
½ cup raw walnuts, chopped
1 tablespoon fresh rosemary, chopped
2 tablespoons raw pepitas (pumpkin seeds)
1. Preheat the oven to 175C
2. Transfer your grated zucchini to a medium bowl along with the sea salt and mix. Set aside.
3. In a different bowl, whisk together eggs, olive oil (save a few drops for greasing the loaf pan), and sweetener of choice. Whisk well until fluffy.
4. In a large bowl mix, stir together almond flour, coconut flour, baking powder, walnuts, and rosemary. Stir to combine.
5. Pour the wet ingredients into the dry ingredients and stir until well combined.
6. After the zucchini has “sweat” for 10 minutes, transfer the grated zucchini into a colander and press until most of the liquid has drained. Discard liquid.
7. Add the zucchini to the batter and mix well until incorporated.
Recipe Compliements Dr. Mark Hyman: https://drhyman.com/blog/category/recipes/