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18/10/2022 0 Comments

one-pan salmon and veggies

Always try to choose wild-caught Salmon. It’s a great source of anti-inflammatory omega-3 fats to support optimal brain function, provides plenty of clean protein, contains high amounts of vitamin B12 for neurological health and healthy blood cells, and also has lots of immune-supporting selenium.

I love one "One-Pot" meals as they are great for busy lifestyles. Add it to a variety of colorful, fiber-rich veggies and you have a complete meal to enjoy.

Makes: 4 servings Prep Time: 15 minutes Cook Time: 12-15 minutes

Ingredients:

1 lemon, zested
1 orange, zested
1 lime, zested
6 garlic cloves, minced
½ teaspoon Himalayan salt
¼ cup ghee, melted (can substitute olive oil)
4 wild-caught salmon fillets (4-6 ounces per fillet)
2 small fennel bulbs, sliced into ½-inch wedges
6 small carrots, halved lengthwise
1 small romanesco or cauliflower, cut into florets
2 cups Brussels sprouts, quartered
2 cups zucchini, chopped into bite-sized pieces
⅓ cup black olives
1 cup cherry tomatoes, halved

Method:

1. Allow the salmon to come to room temperature before baking. Begin with the other preparations in the meantime.

2. Preheat the oven to 400°F and line a baking sheet with parchment paper. Combine the lemon zest, orange zest, lime zest, garlic, salt, and melted ghee or oil in a mixing bowl.

3. Pat the salmon dry, then arrange the salmon and various veggies on the sheet pan. Drizzle all of the citrus ghee over the veggies and salmon.

4. Transfer the sheet pan to the oven and bake for 12-15 minutes, depending on the fillet portions (for a more golden crust, broil for the last 2 minutes of the baking time).

Nutritional analysis per serving: Calories: 535, Total Fat: 27g, Saturated Fat: 10g, Cholesterol: 133mg, Fiber: 12g, Protein: 43g, Carbohydrates: 34g, Net Carbs: 21g, Sodium: 633mg, Sugars: 16g, Sugar Alcohols: 0g

Recipe Compliments and adapted Dr. Mark Hyman

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18/10/2022 0 Comments

roasted eggplant and coconut soup

Makes: 6 servings Prep Time: 15 minutes Cook Time: 1 hour 30 minutes

Ingredients:

3 large eggplant
2 tablespoons avocado oil
1 leek, white and green parts, thinly sliced
4 garlic cloves, sliced
5 sprigs fresh thyme
6 cups filtered water
1 (14-ounce) can coconut milk, unsweetened
1 teaspoon sea salt
2 tablespoons white miso

Garnish

2 tablespoons pine nuts, lightly toasted
2 tablespoons chives, chopped
Freshly ground black pepper

Method:

1. Preheat the oven to 450°F.

2. Lay the whole eggplants in a parchment paper lined baking dish, roast for 50 minutes, until the outer skin is charred.

3. Remove from the oven and peel the eggplants, discard skin. Place the eggplant in a colander to allow excess liquids to drain.

4. While the eggplants are draining, add the avocado oil and leeks to a large pot over medium heat, sauté for 4 minutes. Add the garlic and continue to sauté for 1 more minute.

5. Destem the thyme and add to the pot along with the eggplant, water, coconut milk, and salt. Bring to a boil and reduce heat to low. Cover and simmer for 30 minutes.

6. After 30 minutes, add the miso and blend the soup until smooth. You can use an immersion blender or a regular blender that has steam vents for blending hot foods.

7. Serve the soup with pine nuts, chives, and freshly ground black pepper to garnish each bowl.

Nutritional analysis per serving: Calories: 198, Total Fat: 8g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 591mg, Carbohydrates: 34g, Fiber: 10g, Sugars: 12g, Protein: 4g, Net Carbs: 24g

Recipe Compliments: Dr. Mark Hyman

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18/10/2022 0 Comments

Crispy Egg Wraps - Gluten Free

Makes:4 servings (1 wrap each) Prep Time:15 minutes Cook Time:15 minutes

This a wonderful savoury breakfast, high protein and gluten free. This protein rich breakfast reduces cravings and overall caloric intake throughout the day, compared to one rich in carbohydrates and sugar.

Eggs are a rich source of choline, a nutrient that is critical for metabolism, neurotransmitter synthesis, brain development, and more. In eggs, choline is naturally bound to phospholipids which aid in their digestion and absorption. Nutrient Synergy at it's best !

Ingredients:

Egg Wrap

Olive Oil for greasing pan
4 rice paper sheets
8 large pasture-raised eggs
¼ teaspoon sea salt, divided
¼ teaspoon fresh ground black pepper, divided

Salad

4 Persian cucumbers, finely chopped
16 cherry tomatoes, sliced
¼ red onion, finely chopped
16 black olives, pitted and sliced
3 tablespoons lemon juice
2 tablespoons extra virgin olive oil
½ teaspoon sea salt

Method:

1. Heat a frying pan over medium heat and lightly coat with olive oil.

2. Once the pan is hot, place one rice paper in the hot pan, crack two eggs on top of the rice paper, and season with salt and pepper (divided accordingly between all the servings).

3. Allow the rice paper to soften slightly, then fold it in half using a spatula. Press the wrap down with the spatula to slightly flatten it and fry for 1 minute. Flip the wrap and fry for 1 more minute. Remove from heat (you can keep warm in the toaster oven) and repeat with the remaining wraps.

4. Add all of the salad ingredients to a bowl and toss until well combined.

5. Serve the egg wraps warm with the salad on the side.

Nutritional analysis per serving: Calories: 373, Total Fat: 27g, Saturated Fat: 6g, Cholesterol: 370mg, Sodium: 973mg, Carbohydrates: 19g, Fiber: 3g, Sugars: 3g, Protein: 14g, Net Carbs: 15g

Recipe Compliments: Dr. Mark Hyman

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one-pan salmon and veggies

roasted eggplant and coconut soup

Crispy Egg Wraps - Gluten Free

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