As the name implies, anytime foods are designed to be enjoyed … whenever. They let you eat small amounts throughout the day, a pattern that is ideal for blood sugar regulation. You’ll also eat the right kinds of foods—those that promote a slow absorption of sugar into the bloodstream. To do otherwise is to promote high levels of insulin in the body, which can lead to insulin resistance and the inability of the brain to properly metabolize sugar. Insulin resistance is linked to a load of brain issues, including depression and cognitive decline. So when those pre- or post-lunchtime hunger cravings get your stomach growling and your mind whirling, you have a choice: head for the vending machine (Warning, Will Robinson! Warning!) or reach into your bag for something far tastier and healthier. In this chapter, you’ll find lots of nutrients packed into little packages (
Apple Pie–Spiced Walnuts and Raisins;
Coconut Curry Cashews), complete proteins (
Dolled-Up Quinoa), fast fish (
#SuperiorMoodSardines), and quick pick-me-up snacks (
Toasty Spiced Pumpkin Seeds; five different sweet and savory muffins,
this page to
this page). There are twenty-two recipes in all, and with good reason. I want to provide you with a huge rotation of delicious anytime foods that are portable, perfect for work, play, or even a stay-at-home day.
MAKES 4 SERVINGS • PREP TIME: 10 minutes • COOK TIME: ABOUT 5 minutes
I love the idea of scrambles because you can get a ton of goodies into one dish. This scramble is perfect if you’ve got some serious mental gymnastics coming up during the day (like taking a final). Here we’re taking two ounces of wild smoked sockeye salmon, a few pasture-raised eggs, and goat cheese—all great protein foods, with the salmon kicking in omega-3s—adding some dill and scallion, scrambling it all up and serving it over ripe tomatoes. You could take a picture, it’s so pretty. But you better have a fast shutter speed, cause these scrambles get eaten up in a flash.
2 ripe red tomatoes, sliced
Sea salt
Freshly ground black pepper
4 pasture-raised eggs
1 tablespoon minced fresh dill, or 1 teaspoon dried
1 tablespoon extra-virgin olive oil
1½ ounces goat cheese
2 ounces smoked wild sockeye salmon, broken into ½-inch pieces
1 tablespoon minced scallion, both green and white parts
1 tablespoon minced fresh chives, for garnish
Set out 4 plates and put two slices of tomato in the center of each plate. Sprinkle each serving with a small pinch of salt and a grind of pepper.
In a bowl, combine the eggs, salt, pepper and dried dill, if using, then whisk until frothy. Heat the olive oil in an 8- to 10-inch skillet over medium-high heat, until hot. Add the eggs and decrease the heat to low. Using a spatula, fold the eggs, pulling them off the side of the skillet toward the center, about a minute. When halfway set, add in the goat cheese and stir it in. When nearly set, but still wet, turn off the heat and fold in the salmon, fresh dill if using, and some of the scallion.
Evenly divide the eggs and salmon and mound them on top of the tomatoes slices. Garnish with the chives and the remaining scallions and serve immediately.
COOK’S NOTE: I like to cook my eggs low and slow. Low heat and slow cooking keeps them from becoming rubbery.
PER SERVING: Calories: 159; Total Fat: 11 g (4 g saturated, 5 g mono- unsaturated); Carbohydrates: 5 g; Protein: 9 g; Fiber: 1 g; Sodium: 223 mg
STORAGE: Not applicable
MAKES 4 SERVINGS • PREP TIME: 20 minutes • COOK TIME: 30 minutes
It’s funny how time changes a food’s reputation. In the nineteenth century, there were diners called hash houses, and the cooks therein were known as hashslingers. Move forward a hundred years or so, and hash isn’t slumming any more. Connoisseurs of a fine hash are glad to invest the chopping time involved because the results are downright yummy. Roasted sweet potatoes combine with sautéed onions, garlic, a fistful of herbs, and Italian or turkey sausage for a simply heavenly hash.
1 sweet potato, peeled and cut into ¼-inch dice
¼ cup extra-virgin olive oil
Sea salt
Freshly ground black pepper
½ onion, diced
3 cloves garlic, minced
1½ teaspoons minced fresh rosemary, or ¼ teaspoon dried
1½ teaspoons minced fresh sage, or ¼ tablespoon dried
¼ teaspoon crushed fennel seed
Pinch of red pepper flakes
8 ounces sweet Italian turkey or chicken sausage, casing removed
3 cups baby spinach
Preheat oven to 425°F. Line 2 rimmed baking pans with parchment paper.
Put the sweet potatoes in a large bowl. Add 2 tablespoons of the olive oil, ½ teaspoon of salt, and ¼ teaspoon of pepper and toss until evenly coated. Spread the sweet potatoes evenly in a single layer and roast for 25 minutes or until tender. Remove from the oven and set aside.
While the sweet potatoes are roasting, heat a large, heavy skillet over medium heat and add the remaining 2 tablespoons of olive oil. When the oil is shimmering, add the onion and a pinch of salt and sauté until translucent, about 4 minutes. Stir in the garlic, rosemary, sage, fennel seed, and red pepper flakes and sauté until aromatic, about 30 seconds. Add the sausage, break it apart, and cook until it’s no longer pink, about 5 minutes. Add the sweet potatoes and spinach, stirring until well combined, and the spinach is just wilted.
Divide the hash onto four plates. Give a grind of black pepper and a pinch of salt to each.
PER SERVING: Calories: 488; Total Fat: 26 g (5 g saturated, 13 g mono- unsaturated); Carbohydrates: 41.5 g; Protein: 26 g; Fiber: 6 g; Sodium: 822 mg
STORAGE: Store leftover hash in an airtight container in the refrigerator for up to 4 days.
MAKES 4 SERVINGS • PREP TIME: 10 minutes • COOK TIME: 25 minutes
There’s something about sunny-side up eggs that make me smile. It’s just that happy old yellow yolk, sitting neatly in its own white canvas, that gets me going. The only thing I don’t like about sunny-side ups is when they come off the griddle, full of grease. But we avoid that here by baking the eggs in little ramekins filled with a sautéed mix of chard, onion, and garlic. On top go some chopped parsley, olives, and tomatoes, and when all is said and done you’ve got yourself a little cup of sunshine.
1 bunch chard, washed and dried
1 tablespoon extra-virgin olive oil
4 scallions, minced
Sea salt
1 teaspoon minced garlic
Pinch of red pepper flakes
Pinch of freshly grated nutmeg
¼ cup crumbled organic feta cheese (optional)
4 organic eggs
8 cherry tomatoes, quartered
8 kalamata olives, coarsely chopped
2 tablespoons basil chiffonade or 1 teaspoon minced fresh thyme, for garnish
2 tablespoons finely chopped parsley, for garnish
Preheat the oven to 350°F.
Remove the chard leaves and roughly tear them into bite-size pieces. Chop the remaining stems into ½-inch pieces. Heat the olive oil in a sauté pan over medium heat, then add the scallions, chard stems, and a pinch of salt and sauté until the scallions are translucent, about 4 minutes. Stir in the garlic, red pepper flakes, and a pinch of salt and sauté for an additional 30 seconds, then stir in the chard and another pinch of salt and cook until tender, about another minute or two. Remove from the heat and stir in the nutmeg.
Lightly grease four 1-cup ramekins with olive oil. For each ramekin, spoon in one-fourth of the chard mixture, then sprinkle on one-fourth of the cheese. Gently crack 1 egg on top of the cheese, then sprinkle the tomatoes, olives, and a pinch of salt evenly over all 4 ramekins. Put the ramekins on a baking sheet and bake for 20 to 25 minutes, until the whites are set and opaque but the yolk is still runny.
Let cool for 3 minutes, then run a knife or an offset spatula around the inside edge of each ramekin to loosen the eggs. Using your knife or spatula to help support the eggs, carefully transfer to a plate and sprinkle with the basil and parsley and serve immediately.
COOK’S NOTES: To avoid a watery end product, make sure the greens are dried well prior to adding them to the sauté pan.
When you transfer the greens to the ramekin, don’t pack them down too tightly. You want to allow space for the egg to filter down into the container. This allows the eggs and greens to hold together better when you transfer them to the plate.
PER SERVING: Calories: 120; total Fat: 9.5 g (2.6 g saturated, 5.0 g monounsaturated); Carbohydrates: 6 g; protein: 7 g; Fiber: 2 g; sodium: 285 mg
STORAGE: Not applicable
MAKES 2 SERVINGS • PREP TIME: 5 minutes • COOK TIME: Not applicable
This is my ode to the tiny fish of my youth. We had a young family friend from Norway who had Dusty Springfield hair and a taste for sardines. She’d dress them up just so and the two of us would go to town on open-faced sardine tea sandwiches. I’ve never lost my taste for this omega-3 powerhouse, and whenever I want to improve my mood, I reach for a can of sardines the way other people gravitate toward a tin of tuna. Here, I work in a little lemon juice and lemon zest to brighten up the taste, along with diced celery and pickle, parsley, thyme, and olive oil. The only thing I don’t do is mush the whole thing up so it looks like cat food. Just a little flaking of the sardines with a fork is enough to make this both look and taste ridiculously appealing, so much so that I think they should inspire their own Twitter hashtag.
Freshly squeezed lemon juice
1 teaspoon lemon zest
1 teaspoon Dijon mustard
1 teaspoon extra-virgin olive oil
⅛ teaspoon sea salt
Grind of black pepper
2 small scallions, minced
1 tablespoon finely diced cornichon, or 1 teaspoon pickle relish
1 tablespoon finely diced celery
1 tablespoon coarsely chopped fresh parsley
2 teaspoons minced fresh thyme
1 (3¾-ounce) can sardines, drained
6 leaves of endive, romaine or butter lettuce, washed and dried
Mix 4 teaspoons of lemon juice, the zest, mustard, olive oil salt, pepper, scallions, cornichon, celery, parsley, and thyme together in a bowl. Add the sardines and flake them into chunky pieces with a fork. Stir gently to combine. Taste; you may want to add a pinch of salt or a generous squeeze of lemon juice. Scoop into the endive leaves and serve.
PER SERVING: Calories: 135; Total Fat: 9 g (2 g saturated, 4.5 g mono- unsaturated); Carbohydrates: 2 g; Protein: 12.5 g; Fiber: 0.5 g; Sodium: 5.93 mg
STORAGE: Store in an airtight container in the refrigerator for up to 2 days.
MAKES 4 SERVINGS • PREP TIME: 20 minutes • COOK TIME: 30 minutes
Lovers of falafel have a conundrum. The taste is outstanding, but traditional falafel is deep-fried. It all comes down to the kind of fats you want in your diet, and here we avoid all the grease by going with a baked version instead. Just twenty minutes and you’ve got a load of adorable, healthy bites: falafel is the perfect host for a load of brain-boosting herbs and spices including turmeric, a potent anti-inflammatory. The yogurt-tahini sauce is a fantastic topping. Now you can have your falafel stress-free. I love these served with
Lemon Tahini Dressing and
Kale Quinoa Salad with Red Grapes.
2 cups cooked chickpeas, or 1 (15-ounce) can, rinsed
Freshly squeezed lemon juice
¼ cup coarsely diced red bell pepper
¼ cup sliced scallions
½ cup coarsely chopped fresh parsley
1½ teaspoons lemon zest
3 tablespoons tahini
1 tablespoon extra-virgin olive oil
2 cloves garlic, coarsely chopped
1 teaspoon coarsely chopped fresh ginger
½ teaspoon sea salt
¼ teaspoon ground turmeric
½ teaspoon paprika
¼ teaspoon ground cumin
¼ teaspoon ground coriander
⅛ teaspoon ground cinnamon
1 lemon, cut into wedges, for garnish
Preheat the oven to 375°F. Line a rimmed baking sheet with parchment paper.
Put the chickpeas in a bowl and stir in a spritz of lemon juice. Set aside. In the bowl of a food processor, combine the bell peppers, scallions, parsley, zest, tahini, 2 tablespoons plus 1 teaspoon of lemon juice, the olive oil, garlic, ginger, salt, turmeric, paprika, cumin, coriander, and cinnamon. Pulse about 15 times, until combined. Add the chickpeas and pulse another 25 times, until you see it start to form a ball.
Put about 2 tablespoons of the mixture in your palm and shape it into a little patty; place on the prepared baking sheet. Bake the patties for about 25 minutes or until they begin to get dry and crisp on the outside. They will firm up more as they cool.
COOK’S NOTES: If you want to cook just a few patties, pop them in your toaster oven.
To freeze these falafel sliders cooked or uncooked, stack them with parchment paper between the patties. Wrap the entire stack first in plastic wrap, then in foil. The parchment paper makes it easy to remove the desired number of sliders from the bundle. Once thawed, cooked patties can be reheated at 350°F for 15 minutes and uncooked patties can be baked as above, at 375°F for 22 to 25 minutes. They don’t need to be turned.
PER SERVING: Calories: 159; Total Fat: 7 g (1 g saturated, 2 g mono- unsaturated); Carbohydrates: 18 g; Protein: 7.5 g; Fiber: 4 g; Sodium: 124 mg
STORAGE: Store well wrapped in the refrigerator for up to 5 days. To freeze, see the Cook’s Notes.
MAKES 6 SERVINGS • PREP TIME: 15 minutes • COOK TIME: 40 minutes
A frittata is an Italian omelet but, unlike the French version, you don’t have to figure out how to do that funky half-flip with the eggs in the pan. Frittatas bake, and in Italy they’re often eaten at room temperature: they really are a good on-the-go food. The eggs are also a great binder for the greens, which include kale, chard, and spinach. Add some red bell pepper, marjoram, thyme, and feta, and you’ve got a super protein hit for lunch on the go—just the thing to keep your brain working optimally throughout the day.
2 tablespoons extra-virgin olive oil
½ cup diced red bell pepper
Sea salt
2 cloves garlic, minced
Pinch of red pepper flakes
1 cup tightly packed, finely chopped kale
2 cups tightly packed, finely chopped chard
2 cups tightly packed, finely chopped spinach
Freshly grated nutmeg
10 organic eggs
2 scallions, minced
2 tablespoons chopped fresh marjoram
1 tablespoon chopped fresh thyme
¼ teaspoon freshly ground black pepper
2 ounces crumbled feta
Preheat the oven to 375°F. Lightly oil a 6 by 8-inch baking dish.
Heat the oil in a large skillet over medium heat. When it’s shimmering, add the bell pepper and a pinch of salt and sauté for 3 minutes. Add the garlic and red pepper flakes and sauté until fragrant, another 30 seconds or so. Stir in the kale and another pinch of salt and continue to sauté for 5 minutes. Add the chard and spinach, and one more pinch of salt, sautéing until the greens are wilted and tender, about 5 minutes more. Remove from the heat and add a few gratings of nutmeg, stirring to combine.
Whisk the eggs, scallions, marjoram, thyme, ½ teaspoon of salt, and the pepper together in a large bowl. Lay the cooked greens along the bottom of the prepared dish and top them with the crumbled feta. Pour the egg mixture over and bake until the eggs are just set, 25 to 30 minutes.
PER SERVING: Calories: 169; Total Fat: 12 g (3.5 g saturated, 6.5 g monounsaturated); Carbohydrates: 6.5 g; Protein: 8g; Fiber: 1 g; Sodium: 388 mg
STORAGE: Store, tightly wrapped, in the refrigerator for up to 2 days.
MAKES 4 SERVINGS • PREP TIME: 6 minutes • COOK TIME: 20 minutes
Quinoa sometimes gets a bad rap, but that’s more often than not a case of user error. It has to be given a quick bath before going into the pot, otherwise its natural resins have a bitter taste. Now that you know better, there’s no excuse for not diving into this amazing teeny grain, which resembles couscous. Quinoa is a complete protein, meaning it contains all the essential amino acids the brain needs. It also has the right mix of fiber, making for a slow burn as opposed to a simple carb blast. Did I mention it also makes a perfect backdrop for a light dish? Here quinoa complements saffron, shallots, ginger, and slivered almonds.
1 teaspoon warm water
¼ teaspoon saffron
2 tablespoons extra-virgin olive oil
2 tablespoons finely diced shallot
2 teaspoons grated fresh ginger
Sea salt
1 cup quinoa, rinsed
1 tablespoon freshly squeezed orange juice
1 tablespoon freshly squeezed lemon juice
1 teaspoon lemon zest
2 tablespoons finely chopped fresh parsley
2 tablespoons sliced almonds, toasted, for garnish
Combine the warm water and saffron in a small bowl and set aside.
Heat the olive oil in a saucepan over medium heat, then add the shallot, ginger, and a pinch of salt and sauté for about 1 minute. Then add the quinoa and stir to combine. Add the saffron and its water and give a quick stir. Stir in the broth and ½ teaspoon of salt and bring to a boil. Lower the heat to medium–low, cover, and simmer for about 18 to 20 minutes, stirring once halfway through the cooking, until the liquid has been absorbed and the quinoa is tender.
Remove from the heat and let it sit, covered for 10 minutes. Fluff the quinoa with a fork, then add the orange and lemon juices, zest, and parsley and fluff again. Taste; you may want to add a couple of pinches of salt and another spritz or two of lemon juice. Sprinkle with the toasted almonds and serve.
COOK’S NOTE: If you do not have saffron, then substitute ¼ teaspoon of turmeric for a beautiful color.
PER SERVING: Calories: 277; Total Fat: 12 g (1 g saturated, 6 g mono- unsaturated); Carbohydrates: 34 g; Protein: 8 g; Fiber: 12 g; Sodium: 284 mg
STORAGE: Store in the refrigerator in an airtight container for 3 days.
Ginger Scented Forbidden Rice
MAKES 4 SERVINGS • PREP TIME: 5 minutes (after soaking rice overnight) • COOK TIME: 30 minutes
What once was forbidden is now fabulous and available to all. This rice, with it’s deep royal purple color, nutty flavor, and alleged longevity properties, was the exclusive property of Chinese emperors: during the Ming Dynasty it was referred to as “tribute rice.” I can’t say whether it really will help you live longer, but the rice’s anthocyanins (the source of its rich color) are a super antioxidant, which protects brain health. The twist in this recipe is infusing the rice with a subtle, relaxing ginger scent.
2 (½-inch) slices rinsed unpeeled fresh ginger, plus 1 teaspoon minced fresh ginger
½ teaspoon sea salt
1 cup forbidden rice, soaked in water overnight
In a 2-quart pot over high heat, bring 2 cups of water, sliced ginger, minced ginger, and salt to a boil, then stir in the rice. Cover, lower the heat, and simmer for 30 minutes, until the water is all absorbed and the rice is tender.
Remove the ginger slices and serve.
PER SERVING: Calories: 174; Total Fat: 2 g (0.5 g saturated, 0.6 g monounsaturated); Carbohydrates: 38 g; Protein: 5 g; Fiber: 3.5 g; Sodium: 306 mg
STORAGE: Store in an airtight container in the refrigerator for up to 2 days.
Bejeweled Forbidden Rice Salad
MAKES 6 SERVINGS • PREP TIME: 5 minutes (after soaking rice overnight) • COOK TIME: 30 minutes
This is certainly a case for visuals drawing you to the plate. Served with salmon, this rice—an indigo delight—pops like a painting, beckoning you to come closer, closer … and that first bite seals the deal. The rice and bell pepper play delightfully against the creaminess of the avocado, while the mint and cilantro roll all around your mouth like pinballs, blasting taste here, there, and everywhere. This salad enchants all the senses—and the rice is a whole grain as well, feeding the mind in more ways than one.
2 cups water
½ teaspoon sea salt
1 cup forbidden rice
½ cup diced celery
¼ cup diced red bell pepper
1 scallion, minced
¼ cup finely chopped fresh mint
1 avocado, cut in ½-inch dice
In a 2-quart pot over high heat, combine 2 cups of water and the salt and bring to a boil, then stir in the rice. Cover, lower the heat to medium low, and simmer for 20 to 25 minutes, then check the rice. It should be tender, but still with a nice chew. Fluff the rice with a fork, then transfer it to a bowl and allow it to cool.
Add the vinaigrette and toss to combine. Then mix in the celery, bell pepper, scallion, and mint. Top with avocado just before serving.
PER SERVING: Calories: 235; Total Fat: 13 g (2 g saturated, 9 g mono- unsaturated); Carbohydrates: 29 g; Protein: 4 g; Fiber: 5 g; Sodium: 181 mg
STORAGE: Store in an airtight container without avocado in the refrigerator for up to 2 days. Re-dress the salad before serving; you will have ¼ cup of dressing left over from making the vinaigrette in the first place.
MAKES 3 CUPS • PREP TIME: 5 minutes • COOK TIME: Not applicable
Roasted red bell pepper gives this hummus a bit of a twist. In and of themselves, red bell peppers are a little mellow on the heat for my taste, so I’ve cranked up the flame a tad by adding a pinch of cayenne. Cayenne wakes up both your taste buds and your brain; a major compound in cayenne, capsaicin, has been shown to elevate endorphins and mood. Who knows? A few nibbles and you might be ready take a belly dancing class.
2 cup cooked chickpeas, or 2 (15-ounce cans), rinsed
Freshly squeezed lemon juice
Sea salt
½ cup coarsely chopped roasted red peppers
Extra-virgin olive oil
1 tablespoon tahini
1 clove garlic, coarsely chopped
2 tablespoons water
¼ teaspoon cayenne pepper
1 tablespoon fresh basil chiffonade (optional)
In a bowl, mix the chickpeas with a spritz of lemon juice and a pinch of salt. Combine the chickpeas, roasted red peppers, 2 tablespoons of lemon juice, 2 tablespoons of olive oil, tahini, garlic, ½ teaspoon of salt, 2 tablespoons of water, and cayenne pepper in a food processor and process until smooth. Taste; You may want to add a pinch more salt and/or squirt of lemon. Transfer to a small bowl and garnish with basil and a drizzle of olive oil.
COOK’S NOTE: There’s a nice kick of cayenne when this is served right away. However, the cayenne mellows after it’s been refrigerated, so you may want to add a spritz of lemon and another pinch of cayenne just to wake this hummus up.
To freeze hummus, fill an airtight container, leaving a ½ an inch to allow for expansion during freezing. To retain the moisture of the dip during freezing, pour 2 teaspoons of olive oil over the hummus to form a protective seal. Transfer the hummus from the freezer to the refrigerator one day before you are ready to use it, as it takes several hours to thaw. Stir the hummus well before serving. Taste; you may need to add a squeeze of lemon or a pinch salt to wake it up from its deep sleep in the freezer.
PER SERVING: Serving Size: ¼ cup; Calories: 152; Total Fat: 8 g (1 g saturated, 4 g monounsaturated); Carbohydrates: 16.5 g; Protein: 6 g; Fiber: 4.5 g; Sodium: 139 mg
STORAGE: Store in an airtight container in the refrigerator for up to 7 days or in the freezer for up to 4 months.
Meyer Lemon and Caper Hummus
MAKES 3 CUPS • PREP TIME: 5 minutes • COOK TIME: Not applicable
It’s nice to have understanding neighbors. I’ve often joked that I moved to Northern California for the Meyer lemons, but when I first got here I didn’t have a Meyer lemon tree. Fortunately, my neighbors did, so every once in a while they’d look out their rear window and see some strange little pixie filling her apron with their lemons. Eventually, I got a teeny tree, which somehow turned into four, and now I have more lemons than I know what to do with. Hence, Meyer lemon caper hummus. This hummus is bright and a delight, because the lemons are actually sweet, as if they were crossed with an orange. Actually, I kind of miss sneaking into my neighbors’ yard, even if it was pilfering with permission. There’s something about a liberated lemon that adds to the excitement of the dish.
2 cups cooked chickpeas, or 2 (15-ounce) cans, rinsed
Freshly squeezed Meyer lemon juice
Sea salt
2 teaspoons lemon zest
2 tablespoons capers, rinsed
Extra-virgin olive oil
1 tablespoon tahini
1 teaspoon coarsely chopped garlic
3 tablespoons water
1 teaspoon minced thyme (optional), for garnish
In a bowl, mix the chickpeas with a spritz of lemon juice and a pinch of salt. Combine the chickpeas, ¼ cup of lemon juice, lemon zest, capers, 2 tablespoons of olive oil, tahini, garlic, water, and ½ teaspoon of salt in the bowl of a food processor and process until smooth, about a minute. Taste; you may want to add a pinch more salt or squirt of lemon. Transfer to a small bowl and garnish with thyme and a drizzle of olive oil.
PER SERVING: Serving Size: ¼ cup; Calories: 180; Total Fat: 8 g (4 g saturated, 1 g monounsaturated); Carbohydrates: 16 g; Protein: 7 g; Fiber: 7 g; Sodium: 630 mg
STORAGE: Serve in an airtight container in the refrigerator for up to 7 days or in the freezer for up to 4 months. For instructions on how to thaw the hummus, see Cook’s Notes.
Curry Spiced Sweet Potato Hummus
MAKES ABOUT 2 CUPS • PREP TIME: 5 minutes • COOK TIME: 12 minutes
Hummus has been popular since at least the thirteenth century, where it appeared in an Egyptian cookbook. And as far as its being too exotic to make, well, that’s really not the case. Hummus is simply a mix of pureed chickpeas, lemon juice, and tahini, which is just ground-up sesame seeds (fortunately for your brain, they’re full of zinc). Hummus is a great foundation for experimentation, and here I’ve pumped up the colors and flavors by introducing sweet potatoes topped with pomegranate seeds and mint. There’s an earthy, mellow taste to this creamy hummus that resonates on a deep level, with cumin, curry, and ginger spicing providing just the right level of ahhhhhh.…
8 ounces sweet potatoes, peeled and cut into ½-inch cubes
Sea salt
1 cup cooked chickpeas, or 1 (15-ounce) can, rinsed
Freshly squeezed lemon juice
Extra-virgin olive oil
1 tablespoon tahini
1 teaspoon curry powder
1 teaspoon ground cumin
1 teaspoon ground ginger
3 tablespoons water
3 tablespoons pomegranate seeds (see Cook’s Notes), for garnish
1 tablespoon minced mint, for garnish
Set a steamer basket in a pot, then fill with enough water to hit just below the bottom of the basket. Add the sweet potatoes with a sprinkle of salt. Bring to a boil over high heat and steam, covered, for 10 to 12 minutes or until tender.
In a bowl, mix the chickpeas with a spritz of lemon juice and a pinch of salt. Combine the sweet potatoes, chickpeas, 2½ tablespoons of lemon juice, 2 tablespoons of olive oil, tahini, curry powder, cumin, ginger, ½ teaspoon of salt, and water in the bowl of a food processor and process until smooth. Taste; you may want to add a pinch more salt or squirt of lemon. Transfer to a small bowl and garnish with pomegranate seeds, mint, and a drizzle of olive oil.
COOK’S NOTES: Here’s a quick trick for
removing pomegranate seeds from the fruit. Cut the pomegranate in half crosswise. Then, working over a large bowl, hold one half with the cut side facing down into the bowl. Give the uncut side of the fruit a few good whacks with the back of a large wooden spoon to release the seeds, letting them fall into the bowl. If no pomegranate seeds are available, then a drizzle of pomegranate molasses will do.
Served immediately, this hummus is smooth and dippable. After refrigerating, the potatoes soak up moisture and it becomes more of a spread. For instructions on how to freeze and thaw, see
Cook’s Notes.
PER SERVING: Serving Size: ¼ cup; Calories: 229; Total Fat: 12 g (2 g saturated, 7 g monounsaturated); Carbohydrates: 26 g; Protein: 6 g; Fiber: 6 g; Sodium: 237 mg
STORAGE: Store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 1 month.
Tart Cherry and Chocolate Crunch
MAKES ABOUT 10 CUPS • PREP TIME: 10 minutes • COOK TIME: 30 minutes
This is so good, it might leave you speechless. I mean, what’s not to love? Almonds, pecans, walnuts, dark chocolate chips, dark cherry, coconut … are you dizzy yet? I’m not trying to brag, but when we gave a friend of ours some of this granola, he took one bite and asked, “Will it travel?” When we said “Yes,” he said, “Good … I’m taking it to Honduras with me!” I hope the customs folks there don’t ask for a nibble. We put some into a jar on the top shelf of my kitchen to see how long it would hold up; turns out it held up longer than we did. We got to a week before we devoured it all. And believe me, that was after employing a lot of willpower.
½ cup Grade B maple syrup
1 teaspoon orange zest
¼ cup coconut oil, melted
¼ teaspoon sea salt
1 teaspoon vanilla
1 cup coarsely chopped almonds
1 cup coarsely chopped pecans
1 cup coarsely chopped walnuts
2 cups old-fashioned rolled oats
¾ cup bittersweet chocolate chips
⅔ cup unsweetened shredded coconut
1 cup dried tart cherries
Preheat over to 325°F. Line a rimmed baking sheet with parchment paper.
In a large bowl, whisk together the maple syrup, orange zest, coconut oil, salt, and vanilla. Pulse the almonds, pecans, and walnuts together in the bowl of a food processor until the pieces are the size of raisins. Add the nuts, oats, chocolate chips, coconut, and cherries to the bowl and mix until everything is well coated.
Spoon the mixture onto the baking sheet and, with wet hands or a small piece of parchment paper, spread and press it into an even layer about ¼ inch thick, filling the baking sheet. Tuck in any loose pieces on the edges.
Bake for about 30 minutes or until golden brown. Start checking at 20 minutes and turn the sheet if necessary. Allow to cool completely before breaking into pieces.
COOK NOTE: If you are sensitive to gluten, use gluten-free oats.
PER SERVING: Serving Size: 1½ cups; Calories: 275; Total Fat: 18 g (7 g saturated, 5 g monounsaturated); Carbohydrates: 26 g; Protein: 5 g; Fiber: 4 g; Sodium: 22 mg
STORAGE: Store in an airtight container for up to a month.
Olive, Lemon Zest, and Thyme Muffins
MAKES 24 MINI MUFFINS • PREP TIME: 15 minutes • COOK TIME: 15 minutes
Muffins—in this case mini muffins—are an outstanding delivery system for a load of different tastes. I liked that idea, but wanted to get beyond the lard-filled, wheat-laden muffins so common to the American palate. My answer was to focus on almond flour, aka almond meal. It’s easy to work with, gluten-free, and high in relaxing magnesium, and it increases production of dopamine, a neurotransmitter involved in stabilizing mood. It makes its appearance here and in the next four recipes: each of these muffins, some savory, some sweet, are nutrient-dense, meaning a few mini bites are all you need to fill you up, anytime, anywhere.
At first you might not think olives and almonds would go together, but I’ve always noticed that, when I put out a dish of olives and a bowl of almonds as snacks, people tend to go back and forth between both. So, I just glued them together in this muffin, along with some lemon zest and thyme. Trust me on this one; it works.
2 cups almond meal
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
½ teaspoon baking soda
3 large organic eggs
3½ tablespoons extra-virgin olive oil
1½ teaspoons lemon zest
½ tablespoon freshly squeezed lemon juice
½ tablespoon water
1½ teaspoons Grade B maple syrup
12 kalamata olives, chopped
1 tablespoon minced fresh thyme
6 tablespoons finely chopped parsley
Preheat the oven to 350°F. Oil a mini muffin tin or line it with muffin papers.
In a bowl, mix together the almond meal, salt, pepper, and baking soda. In another bowl, whisk together the eggs, olive oil, lemon zest, lemon juice, water, and maple syrup. Add the wet ingredients to the dry ones and stir well to combine. Then stir in the kalamata olives, thyme, and parsley. Fill each muffin cup with about 2 tablespoons of batter.
Bake for 13 to 15 minutes, until a toothpick comes out clean.
COOK’S NOTES: Mini muffin tins come in a variety of sizes. I prefer using tins whose cups have a wide base, around 1½ inches in diameter. Don’t despair if you can’t find that exact size, as most anything will work.
To prevent the muffins from sticking to the bottom of the pan, make sure you grease the cups really, really, well. Then, after baking you must exercise patience and allow the muffins to cool completely before removing them from the tin.
PER SERVING: Serving Size: 2 mini muffins. Calories: 173; Total Fat: 15.5 g (2 g saturated, 4 g monounsaturated); Carbohydrates: 5 g; Protein: 6 g; Fiber: 2 g; Sodium: 204 mg
STORAGE: Store in an airtight container for up to 5 days
Cranberry, Orange, and Apricot Muffins
MAKES 24 MINI MUFFINS • PREP TIME: 15 minutes • COOK TIME: 15 minutes
Whenever you use dried fruits, the tastes are intensified. Here the surprise fruit is apricot, whose slight sweetness plays perfectly off of cranberry’s tartness. This muffin has a lot of crunchy-chewy going on, which many people enjoy.
2 cups almond meal
¼ teaspoon sea salt
½ teaspoon baking soda
3 large organic eggs
2 tablespoons olive oil
2 tablespoons Grade B maple syrup
½ tablespoon freshly squeezed lemon juice
½ tablespoon water
1 teaspoon vanilla extract
3 tablespoons coarsely chopped fresh, frozen, or dried cranberries
3 tablespoons minced dried apricot
1½ teaspoons orange zest
Preheat the oven to 350°F. Oil a mini muffin tin or line with muffin papers.
In a bowl, mix together the almond meal, salt, and baking soda. In another bowl, whisk together the eggs, olive oil, maple syrup, lemon juice, water, and vanilla. Add the wet ingredients to the dry and stir well to combine. Then stir in the cranberries, apricots, and orange zest. Fill each muffin cup with about 2 tablespoons of batter.
Bake for 13 to 15 minutes, until a toothpick comes out clean.
PER SERVING: Serving Size: 2 mini muffins. Calories: 161; Total Fat: 13 g (1 g saturated, 2 g monounsaturated); Carbohydrates: 8 g; Protein: 6 g; Fiber: 2 g; Sodium: 114 mg
STORAGE: Store in an airtight container for up to 5 days.
Rosemary and Pear Muffins
MAKES 24 MINI MUFFINS • PREP TIME: 15 minutes • COOK TIME: 15 minutes
Here’s a surprising combination. Rosemary tends to be assertive, while pears go mellow; together they make an unbeatable team. This muffin is as Mediterranean as they come. Draw a direct line from Florence to Provence, and this puppy’s flavor lands right in the middle.
2 cups almond meal
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
½ teaspoon baking soda
3 large organic eggs
3½ tablespoons extra-virgin olive oil
½ tablespoon lemon juice
½ tablespoon water
1½ teaspoon Grade B maple syrup
½ cup diced ripe Anjou pear
3 tablespoons chopped walnuts
1½ teaspoons finely minced fresh rosemary
Preheat the oven to 350°F. Oil a mini muffin tin or line it with muffin papers.
In a bowl, mix together the almond meal, salt, pepper, and baking soda. In another bowl, whisk together the eggs, olive oil, lemon juice, water, and maple syrup. Add the wet ingredients to the dry and stir well to combine. Then add in the pears, walnuts, and rosemary. Fill each muffin cup with about 2 tablespoons of batter.
Bake for 13 to 15 minutes, until a toothpick comes out clean.
PER SERVING: Serving Size: 2 mini muffins. Calories: 182; Total Fat: 16 g (2 g saturated, 4 g monounsaturated); Carbohydrates: 7 g; Protein: 6 g; Fiber: 2 g; Sodium: 147 mg
STORAGE: Store in an airtight container for up to 5 days.
Apple, Cinnamon, Ginger, and Currant Muffins
MAKES 24 MINI MUFFINS • PREP TIME: 15 minutes • COOK TIME: 15 minutes
This muffin reminds me of one of my mom’s apple coffee cakes. Just add a cup of tea, and this is an absolute delight. The cinnamon acts as a warming spice, and is very comforting.
2 tablespoons plus 2 teaspoons olive oil
½ cup finely diced apple
1 teaspoon ground cinnamon
½ teaspoon ground ginger
2 cups almond meal
¼ teaspoon sea salt
½ teaspoon baking soda
3 large organic eggs
2 tablespoons Grade B maple syrup
½ tablespoon freshly squeezed lemon juice
½ tablespoon water
1 teaspoon vanilla extract
2 tablespoons currants
Preheat the oven to 350°F. Oil a mini muffin tin or line with muffin papers.
In a small skillet over medium-high heat, add 2 teaspoons of the olive oil, then the apples and cook for 3 to 5 minutes, stirring occasionally, until the apples are soft. Remove the skillet from the heat, add the cinnamon and ginger, and stir until well combined and fragrant. Allow to cool while making batter.
In a bowl, mix together the almond meal, salt, and baking soda. In another bowl, whisk together the eggs, the remaining 2 tablespoons olive oil, maple syrup, lemon juice, water, and vanilla. Add the wet ingredients to the dry and stir well to combine. Stir in the apple mixture and the currants. Fill each muffin cup with about 2 tablespoons of batter. Bake for 13 to 15 minutes, until a toothpick comes out clean.
PER SERVING: Serving Size: 2 mini muffins. Calories: 162; Total Fat: 13 g (1 g saturated, 2 g monounsaturated); Carbohydrates: 9 g; Protein: 6 g; Fiber: 2 g; Sodium: 114 mg
STORAGE: Store in an airtight container for up to 5 days.
Raspberry, Lemon Zest, and Vanilla Muffins
MAKES 24 MINI MUFFINS • PREP TIME: 15 minutes • COOK TIME: 15 minutes
Vanilla and raspberry are definitely BFFs, as any ice cream lover can attest. Here they get a new friend, lemon zest, and darned if they don’t all get along just swimmingly. If you don’t have raspberries, blueberries or strawberries are also right at home in this muffin.
2 cups almond meal
¼ teaspoon sea salt
½ teaspoon baking soda
3 large organic eggs
2 tablespoons olive oil
½ tablespoon freshly squeezed lemon juice
½ tablespoon water
2 tablespoons Grade B maple syrup
1½ teaspoons vanilla extract
1 cup fresh or frozen raspberries
3 tablespoons chopped toasted almonds
2 teaspoons lemon zest
Preheat the oven to 350°F. Oil a mini muffin tin or line with muffin papers.
In a bowl, mix together the almond meal, salt, and baking soda. In another bowl, whisk together the eggs, olive oil, lemon juice, water, maple syrup, and vanilla. Add the wet ingredients to the dry and stir well to combine. Then stir in the raspberries, almonds, and lemon zest. Fill each muffin cup with about 2 tablespoons of batter. Bake for 13 to 15 minutes, until a toothpick comes out clean.
COOK’S NOTE: If you are using frozen raspberries, there is no need to thaw them. Simply give the berries a coarse chop and stir them into the batter.
PER SERVING: Serving Size: 2 mini muffins; Calories: 160; Total Fat: 13 g (1 g saturated, 2 g monounsaturated); Carbohydrates: 8 g; Protein: 6 g; Fiber: 3 g; Sodium: 114 mg
STORAGE: Store in an airtight container for up to 5 days.
MAKES ABOUT 2 CUPS • PREP TIME: 5 minutes • COOK TIME: 30 minutes
This one reminded me of how Edison must’ve felt inventing the lightbulb: it took a lot of tries, but once I hit on the right formula, shazam! I knew we had a winner when I walked into my husband’s office, brittle in hand. He was so deep in thought at his computer screen that he didn’t even see me. I just said, “Gregg … open mouth.” In went the brittle, his eyes still glued to the screen. “Gregg … close mouth. Chew.” I was halfway down the hall when I finally heard his voice echo off the walls: “This is REALLY good!” And so it is, for the tongue and for the brain. The sesame seeds are full of zinc, the pumpkin seeds are like little mini antidepressants, and the sunflower seeds are loaded with vitamin E, which helps memory, learning, and overall mood.
1 cup raw pumpkin seeds
¾ cup raw sunflower seeds
¼ cup white or black sesame seeds
2 teaspoons ground cinnamon
1 teaspoon ground ginger
½ teaspoon ground allspice
½ teaspoon sea salt
⅓ cup Grade B maple syrup
1 teaspoon vanilla extract
Preheat the oven to 300°F. Line a rimmed baking sheet with parchment paper.
In a large bowl, combine the pumpkin seeds, sunflower seeds, sesame seeds, cinnamon, ginger, allspice, and salt, then add the maple syrup and vanilla and mix until well coated.
Spoon the mixture onto the prepared baking sheet and, with a spatula or a piece of parchment paper, pat and press the brittle into an even layer about ⅛ inch thick. Press out the middle so it’s slightly thinner than the edges, which will help prevent the outside edges from burning.
Bake for about 30 minutes or until golden brown. Remove from the oven and allow to cool completely. As it cools it will become crispy. Once the brittle has crisped up, break it into pieces.
COOK’S NOTES: If you have a small rolling pin—or a wine bottle for that matter—place a piece of parchment paper on top of the brittle mixture and use the rolling pin to create a nice even surface.
Warning! Sneaking a taste right out of the oven may burn your tongue.
If the brittle doesn’t become crispy after it has cooled, put it back in the oven and bake for 8 to 10 minutes more.
PER SERVING: Serving Size: ½ cup; Calories: 140; Total Fat: 10 g (1.5 g saturated, 0 g monounsaturated); Carbohydrates: 7.5 g; Protein: 4.5 g; Fiber: 1.25 g; Sodium: 90 mg
STORAGE: To keep the brittle crispy, store in a glass container on your counter for up to 2 weeks. It can be frozen in a ziplock bag for up to 3 months.
Toasty Spiced Pumpkin Seeds
MAKE ABOUT 1 CUP • PREP TIME: 5 minutes • COOK TIME: 8 minutes
I call pumpkin seeds nature’s smallest antidepressant (next to a snowflake), and science backs me up; they contain glutamate, which produces GABA, a chemical that fights stress in the brain. They’re also one of nature’s finest portable snacks, and with this recipe there’s no excuse for you not to have some in your purse or by your work desk. The seeds have a fantastic crunch and, tossed with cumin and coriander—two anti-inflammatory spices—a spectacular taste.
1 cup raw pumpkin seeds
1 teaspoon extra-virgin olive oil
¼ teaspoon sea salt
½ teaspoon ground cumin
½ teaspoon ground coriander
Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper.
Put all the ingredients in a bowl and stir until well combined. Spread evenly on the prepared baking sheet and bake for 7 to 8 minutes, until you can start to smell the spices. Check after 5 minutes to prevent burning. Allow to cool on the baking sheet.
COOK’S NOTE: Sometimes you need to use your ears in the kitchen. Once you hear the seeds start to pop, they’re done.
PER SERVING: Serving Size: ¼ cup; Calories: 132; Total Fat: 11.25 g (1.5 g saturated, 0.5 g monounsaturated); Carbohydrates: 2.75 g; Protein: 5.5 g; Fiber: 1.5 g; Sodium: 203 mg
STORAGE: Store in an airtight container for up to a month.
MAKES ABOUT 1 CUP • PREP TIME: 5 minutes • COOK TIME: 8 to 10 minutes
Nuts are little superstars when it comes to improving brain function; cashews are phenomenal at promoting good blood circulation so plenty of oxygen gets to the brain. That’s the nutritional reason to eat cashews, but the taste alone should convince you. Here, I’ve deconstructed a complex curry to create a nice, quick, easy-to-make study snack, using shredded coconut, curry, a smidge of maple syrup, and, of course, the cashews. Take them to work and I promise your colleagues will be envious. So be a do-gooder and share.
1 teaspoon extra-virgin olive oil
1 teaspoon Grade B maple syrup
½ teaspoon curry powder
½ teaspoon ground ginger
¼ teaspoon sea salt
1 cup cashews
2 teaspoons shredded coconut
Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper.
Put the olive oil, maple syrup, curry powder, ginger, and salt in a bowl and stir to combine. Add in the cashews and coconut and stir well with a spatula to evenly coat the cashews with the spices. Spread them evenly on the baking sheet. Roast in the oven for about 8 to 10 minutes.
COOK’S NOTE: When in doubt, take them out! Nuts will continue to cook after they have been removed from the oven.
PER SERVING Serving Size: ¼ cup; Calories: 229; Total Fat: 18 g (3.5 g saturated, 10 g monounsaturated); Carbohydrates: 13 g; Protein: 7 g; Fiber: 1.5 g; Sodium: 105 mg
STORAGE: Store in a container for up to 1 month. Freeze in an airtight container or ziplock bag for up to 3 months.
Apple Pie–Spiced Walnuts and Raisins
MAKES ABOUT 1 CUP • PREP TIME: 5 minutes • COOK TIME: 8 minutes
This is pure aromatherapy. There’s nothing like the smell of baking apple pie to raise the spirits, so in this recipe I pulled together the spices that make apple pie special and gave them a new home—walnuts. Walnuts, with all their nooks and crannies, catch all the spices, especially after they’re coated with a little olive oil and maple syrup (just writing this is making me practically salivate). Walnuts happen to be loaded with the omega-3 known as alpha-linolenic acid, which in animal studies exerted an antidepressant effect. Tossing them with plump raisins is the kicker.
1 teaspoon extra-virgin olive oil
1 teaspoon Grade B maple syrup
½ teaspoon ground cinnamon
¼ teaspoon ground allspice
¼ teaspoon sea salt
⅛ teaspoon ground nutmeg
1 cup walnuts
3 tablespoons raisins (optional)
Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper.
Put the olive oil, maple syrup, cinnamon, allspice, salt, and nutmeg in a bowl and stir to combine. Add in the walnuts and stir with a spatula to evenly coat the walnuts with the spices. Spread evenly on the prepared baking sheet. Roast in the oven for about 8 minutes, until you can begin to smell them. If adding raisins, toss them with the warm walnuts.
COOK’S NOTE: As soon as you start to smell that heavenly aroma wafting from the stove, it’s time to remove the nuts from the oven. They will continue to cook as they cool.
The raisins will plump up as they are tossed with the warm nuts. Take a handful and eat these with sliced apples for a deconstructed, unbaked apple pie.
PER SERVING: Serving Size: ¼ cup; Calories: 227; Total Fat: 20 g (2 g saturated, 3.5 g monounsaturated); Carbohydrates: 11 g; Protein: 5 g; Fiber: 2.5 g; Sodium: 102 mg
STORAGE: Store in an airtight container for up to 1 month.
