Vegetarian, gluten-free, dairy-free
Servings: 1
Prep Time: 10 minutes; setting time 1–6 hours or overnight
In my childhood we drank a sugar-laden milkshake called falooda, which contained ice cream, rose syrup, and a layer of basil seeds floating on top. Though true falooda is far too sweet to be brain-healthy, it inspired me to create this healthy pudding and my own version of bubble tea (see here), which tap into the antianxiety powers of basil seeds. Like chia and flaxseeds, basil seeds are rich in fiber, protein, and micronutrients, promoting good gut health. When soaked in liquid, they create a pudding that makes a great, satisfying breakfast. I like to top mine with hazelnuts and blueberries.
2 tablespoons basil seeds
¾ cup hemp milk (or milk of choice)
½ teaspoon manuka honey
½ teaspoon vanilla extract
¼ teaspoon ground cardamom
¼ cup blueberries
Whisk together all the ingredients except the blueberries in a 16-ounce measuring cup or medium glass bowl. Pour into a 4-ounce ramekin. Cover and allow to set overnight in the refrigerator. The next morning the bottom of the pudding may be thick and the top more liquid. If so, stir the pudding thoroughly, and the thickness should even out. This recipe is not sweet, so add some blueberries as a topping to sweeten it up naturally.
Chef’s Tips:
• Pudding(s) will last about 5 days in the fridge sealed with plastic wrap, so you can do breakfast meal prep for the week ahead.
• A 4-ounce ramekin is the right size for breakfast, but you can also split the pudding into 2 (2-ounce) ramekins to eat as a snack.
• Add chocolate flavor by warming the milk and mixing in 1 teaspoon dark cacao powder. Allow to cool before adding in basil seeds and other ingredients.
Vegan, gluten-free
Servings: 1
Prep Time: 10 minutes
Cooking Time: 10 minutes
This no-egg scramble is a terrific way to start your day with the power of legumes, vegetables, and spices. It also makes a satisfying lunch or dinner when paired with a salad or vegetable side.
¼ cup chickpea flour
¼ teaspoon kosher salt
¼ teaspoon black pepper
½ teaspoon ground turmeric
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon cayenne pepper
Pinch of garam masala
¼ cup nutritional yeast
1 tablespoon avocado oil or clarified butter
1 scallion, sliced
¼ cup sliced mushrooms
¼ cup baby spinach
1 tablespoon chopped fresh cilantro
Mix the flour, salt, spices, and nutritional yeast in a medium bowl. Add ⅓ cup water and whisk into a batter.
Heat the oil in a 10-inch pan. Add the scallion, mushrooms, and spinach and sauté until softened, about 5 minutes.
Pour in the batter and cook on medium heat until the scramble is cooked. Move the mixture around the pan with a spatula as you would do for scrambled eggs, for about 5 minutes.
Garnish with chopped cilantro.
Vegetarian, gluten-free
Servings: 20
Prep Time: 10 minutes
Cooking Time: 1 hour
Packaged granola tends to be high in added sugars and processed ingredients, but it’s very easy to make your own healthy, delicious granola at home. My version is packed with nuts, seeds, and spices, and it’s great served with yogurt or eaten alone as a snack. I like to make a big batch, which lasts about a month stored in a sealed glass jar.
2 tablespoons coconut oil
3 tablespoons raw honey or manuka honey
2 tablespoons ground cinnamon
1 tablespoon ground ginger
1 teaspoon ground nutmeg
1 cup crushed walnuts
1 cup crushed almonds
2½ cups rolled oats
2 tablespoons flaxseeds
2 tablespoons hemp seeds
1 cup sunflower seeds
1 cup pumpkin seeds
Preheat the oven to 300°F. Line a sheet pan with parchment paper.
Heat the oil in a medium pot over low heat. Add the honey and spices.
In a large bowl, mix the nuts, oats, and seeds. Pour in the oil, honey, and spice mix. Mix thoroughly and spread out on the sheet pan.
Roast for 1 hour, until golden brown, stirring the granola mix every 15 minutes to prevent it from burning. Cool and serve.
Vegetarian, gluten-free
Servings: 2
Prep Time: 15 minutes
Cooking Time: 10 minutes
This hearty, comforting breakfast is a healthy twist on the classic bowl of oatmeal. Though quinoa cereals are becoming more common in stores, making it from scratch ensures you avoid the processed ingredients often present in store-bought versions. Quinoa is rich in protein, fiber, and a variety of micronutrients. I like to top it with blueberries, 1 tablespoon unsweetened coconut flakes, or 1 ounce extra-dark chocolate chunks.
½ cup quinoa
1½ cups hemp milk (or milk of choice)
2 teaspoons applesauce
1 teaspoon manuka (or other) honey
¼ teaspoon ground cinnamon
Pinch of grated nutmeg
Rinse the quinoa using a strainer. Bring the milk and quinoa to a boil in a small saucepan. Reduce the heat to low and simmer, covered, until most of the milk is absorbed, about 10 minutes.
Remove from the heat and stir in the applesauce, honey, and cinnamon. Sprinkle with grated nutmeg.
Chef’s Tip:
• For added creamy deliciousness and anxiety-beating omegas, add a tablespoon of seed-and-nut butter as an option.
Vegan, gluten-free
Servings: 5
Prep Time: 10 minutes
Cooking Time: 15 minutes plus 2 hours to set
This chickpea-based tofu makes for a delicious alternative to familiar soy tofu, offering a bit of variety that’s also packed with fiber and nutrients. Once prepared, it can be cut into small chunks and used in any recipe that calls for tofu.
1 cup chickpea flour
½ teaspoon kosher salt
¼ teaspoon ground turmeric
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon paprika
Pinch of black pepper
Line a lidded 8-by-8-inch glass dish with parchment paper.
Boil 1½ cups water in a medium saucepan.
In a medium glass bowl, whisk all the ingredients with 1 cup cold water until the mixture is smooth.
Lower the heat to medium, then slowly pour the chickpea mixture into the boiling water, whisking gently to combine.
Allow to cook for about 4 minutes on low to medium heat, then pour the thickened mixture into the glass dish, using a spatula to gently spread it out into a smooth layer. Some of the mixture may stick to the bottom of the pan and that is to be expected. Remove as much as you can.
Cover the glass dish with the lid and place in the fridge to cool. Allow to chill for 2 hours. Drain off any remaining liquid, and cut and use as desired.
Vegan, gluten-free
Servings: 4
Prep Time: 10 minutes
Cooking Time: 20 minutes
There are a multitude of ways to prepare tofu, but my favorite is to get it nice and crispy in an air fryer. This version includes South Asian spices, but it’s adaptable to many other flavor profiles by altering the spice blend used. Bump up the spices if you like foods more spicy. And add this to my Go-To Calm Green Salad here as your protein.
2 tablespoons avocado oil
1 teaspoon red chili powder
½ teaspoon garam masala
1 teaspoon ground turmeric
¼ teaspoon black pepper
½ teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon onion powder
½ teaspoon garlic powder
1 teaspoon kosher salt
8-ounce block firm organic non-GMO tofu, or 8 ounces Burmese Chickpea Tofu (238)
Mix the avocado oil, spices, and salt in a large bowl.
Drain the tofu. Place in a medium baking dish and cover with parchment paper. Place a sheet pan on top of the parchment paper and weigh the pan down with 2 heavy tins of canned food. Press the tofu for 30 minutes. Uncover and drain the excess liquid.
Cut the block of tofu into ½- to 1-inch cubes. After placing the pieces in your air fryer pan/basket, sprinkle on the oil-spice mixture.
Bake in an air fryer at 375°F for 10–12 minutes or until golden and crispy (about 8 minutes if you prefer a softer texture), or bake in an oven set to 375°F for 15–20 minutes, depending on how soft or crisp you prefer.
Vegetarian
Servings: 6
Prep Time: 20 minutes
Cooking Time: 15 minutes
Mac and cheese is a comfort food for many, but most versions are quite unhealthy. My version of this classic replaces most of the cheese with a cauliflower puree for cruciferous goodness. Cooking the pasta ahead and cooling it fully before combining it into the dish helps reduce its glycemic index. Adjust the nutritional yeast and replace the Parmesan and cheddar with a vegan option to make this recipe vegan.
1½ cups macaroni
2 cups frozen cauliflower florets
1½ cups almond milk (or milk of choice)
1 teaspoon kosher salt
¼ teaspoon black pepper
2 tablespoons nutritional yeast
1 clove garlic, chopped
1 teaspoon chopped fresh parsley
1 teaspoon chopped fresh thyme
¼ cup grated Parmesan cheese
1 tablespoon olive oil
½ cup grated cheddar cheese
For the Pasta:
At least an hour before making the dish, boil salted water in a medium pot and cook the macaroni per the instructions on the box. This will yield roughly 3 cups cooked macaroni. Drain and cool in the fridge. Macaroni can be stored in an airtight container in the fridge for up to 3 days.
For the Mac and Cheese:
Preheat the oven to 375°F.
Place the cauliflower in a medium glass bowl and steam in the microwave for 2–3 minutes, or until soft and tender.
Add the cauliflower and milk to a food processor or blender and blend until smooth (if it’s too thick, like a paste, add more milk until it has the consistency of a sauce).
Pour the mixture into a medium saucepan and bring to a simmer over low heat. Add the salt, pepper, nutritional yeast, garlic, and herbs, stirring gently. Simmer for 5 minutes.
Add the cooled macaroni to the warm sauce. Gently mix in the Parmesan cheese and olive oil. Pour the mixture into a 9-by-9-inch square baking dish. Sprinkle with the cheddar cheese.
Bake for 10–15 minutes or until the top is golden and bubbling.
Chef’s Tips:
• Top with crushed almonds for crunch and texture.
• For added protein, sauté organic grass-fed ground sirloin or ground turkey with onions, salt, and pepper and add this to your sauce.
• If using dried parsley or thyme, just halve the amount, as dried herbs are more concentrated.
Gluten-free
Servings: 2
Prep Time: 5 minutes plus at least 30 minutes for marinating
Cooking Time: 30 minutes
Baked chicken is a healthy and easy-to-prepare protein option, and it makes for a great meal with vegetable sides. This recipe uses both gochugaru, a Korean chili powder, and Kashmiri chili powder for heat and flavor. Good-quality organic versions of these spices can be found at an ethnic supermarket or online. If you have trouble finding either one, they can be replaced with cayenne pepper or paprika.
½ teaspoon Kashmiri chili powder
½ teaspoon gochugaru
1 teaspoon ground turmeric
¼ teaspoon black pepper
½ teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon garlic powder
½ teaspoon kosher salt
1 tablespoon avocado oil
2 (6-ounce) boneless, skinless chicken breasts
1 tablespoon chopped fresh cilantro
Mix the spices, salt, and oil in a large bowl. Combine the spice mixture with the chicken breasts and cover. Marinate in the refrigerator for at least 30 minutes, up to overnight.
When ready to cook, position a rack in the middle of the oven and preheat the oven to 400°F. Line a sheet pan with parchment paper.
Place the chicken breasts on the sheet pan and bake for about 30 minutes, or until the internal temperature at the thickest part of the breast reads 165–170°F. Garnish with cilantro.
Gluten-free
Servings: 1
Prep Time: 10 minutes
Cooking Time: 3 minutes
Shrimp is rich in protein, micronutrients (especially vitamin B12), and brain-healthy omega-3 fatty acids. If you live in an area where fresh seafood is readily available, fresh shrimp are best, but otherwise, frozen shrimp are widely available.
8 medium shrimp, peeled and deveined, tails on
1 teaspoon gochugaru
½ teaspoon ground turmeric
¼ teaspoon black pepper
¼ teaspoon garlic powder
½ teaspoon kosher salt
1 tablespoon avocado oil
Toss the shrimp with the spices and salt.
Heat the oil in a cast-iron skillet over medium heat. Add the shrimp and stir-fry until they are cooked through and pink, about 3 minutes.
Gluten-free
Servings: 2
Prep Time: 10 minutes
Cooking Time: 8–12 minutes depending on internal temperature
Fatty fish like salmon are the best source of omega-3s, and they’re also a powerhouse for protein and micronutrients. Baked salmon is easy and flexible to prepare, and this recipe combines it with a South Asian masala made into a paste. If you prefer, the masala could also be used instead with oven-baked chicken or tofu.
2 (4–6-ounce) salmon fillets, deboned
2 tablespoons avocado oil
1 teaspoon Kashmiri chili powder
1 teaspoon ground turmeric
¼ teaspoon black pepper
½ teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon kosher salt
1 tablespoon chopped fresh cilantro, optional
Preheat the oven to 350°F and line a baking sheet with parchment paper. Place the salmon on the baking sheet skin side down.
In a small glass bowl, whisk together the oil, spices, and salt to create a thick paste. Brush the salmon pieces with the masala paste. Bake for 8–12 minutes, or until the salmon is cooked through, to an internal temperature of 145°F. Garnish with cilantro, if desired.
Vegetarian, gluten-free
Servings: 8
Prep Time: 30 minutes (plus overnight soaking)
Cooking Time: 30 minutes
Dal, an Indian lentil stew, is one of my favorite brain-healthy comfort foods. Sambar is a version of dal popular in South India flavored with tamarind, a tropical fruit that produces pods containing a paste-like sweet-and-sour fruit. Tamarind concentrate is sold at specialty food stores and online. Read the label to make sure there are no added preservatives. Asafetida powder is used in Indian cooking as a digestive, helping to lower the effects of gas and bloating from foods like beans and lentils. While it has a pungent aroma, it is very flavorful once added to a dish.
2 cups yellow split pea lentils
2 tablespoons ghee or avocado oil
1 teaspoon black mustard seeds, optional
1 teaspoon cumin seeds
2 cloves garlic, peeled and sliced in half lengthwise
1 dried whole red chili, optional
1 medium onion, finely chopped
1 medium tomato, finely chopped
1 cup eggplant cut into 1-inch pieces
1 cup red pepper cut into 1-inch pieces
1 teaspoon ground turmeric
¼ teaspoon black pepper
1 teaspoon tamarind paste concentrate
1 tablespoon kosher salt
1 teaspoon asafetida powder, optional
1 teaspoon chopped fresh cilantro
Rinse and soak the lentils in a covered glass bowl in the fridge overnight. Make sure the water covers the lentils by about ½ inch. Rinse the lentils the next day, transfer to a large saucepan, and add 4 cups water. Boil the lentils for about 30 minutes, until soft. The texture should be smooth, like a paste, so if necessary, you can smooth with an immersion blender. Alternatively, you can cook the lentils in a pressure cooker.
Heat the ghee in a medium stainless-steel pot over medium heat. Add the black mustard seeds, if using, and cook until they pop. Add the cumin seeds, garlic, red chili, if using, and chopped onion. Cook for 3–5 minutes, or until the onion is translucent. Add the tomato, eggplant, red pepper, turmeric, and black pepper, and stir to combine. Allow the mixture to sauté for 5 minutes, until tender.
Stir in the lentils, lower the heat, and add the tamarind paste and 2 cups water, stirring gently to combine. Allow to cook for about 20 minutes.
Season with the salt and the asafetida powder, if using. Serve hot, garnished with chopped cilantro.
Vegan, gluten-free
Servings: 4
Prep Time: 5 minutes
Cooking Time: 30 minutes
Broccoli is absolutely packed with all the nutritional benefits of cruciferous vegetables: low-glycemic-index carbs, fiber, micronutrients, and bioactives. This recipe is a great example of how vegetables can be the main course rather than just a side.
1 large head of broccoli
¼ cup avocado oil
1 tablespoon gochugaru
½ teaspoon ground turmeric
¼ teaspoon black pepper
1 teaspoon kosher salt
1 clove garlic, finely chopped
1 tablespoon chopped fresh cilantro
2 tablespoons lemon juice
1 tablespoon lemon zest
1 tablespoon pomegranate seeds
Preheat the oven to 425°F.
If the head of broccoli has a large stalk, cut it off at the base and sit the head firmly in a medium ovenproof baking dish.
Mix the oil with the spices, salt, garlic, and cilantro in a small bowl and pour the mixture over the head of broccoli.
Roast the broccoli in the oven for 20–25 minutes.
Top with fresh lemon juice, lemon zest, and pomegranate seeds before serving.
Chef’s Tip:
• Save your broccoli stalks and chop them up for a soup or stir-fry.
Vegan, gluten-free
Servings: 4
Prep Time: 10 minutes
Cooking Time: 20 minutes
Spaghetti squash is a terrific replacement for standard wheat pasta, providing noodle-y goodness without the blood sugar spike. In this recipe, our pesto leaves traditional Italian flavors behind for a MediterrAsian blend of fermented miso and spices combined with the healthy fats of walnuts. The rice wine vinegar offers a great umami flavor, but you can omit it if you don’t have any on hand.
1 large spaghetti squash
2 tablespoons avocado oil
2 teaspoons kosher salt, divided
1 cup raw walnuts
¼ cup nutritional yeast
1 teaspoon gochugaru
½ teaspoon rice wine vinegar
1½ tablespoons white miso paste
1 teaspoon garlic powder
For the Squash:
Preheat the oven to 400°F. Line a sheet pan with parchment paper.
Cut the squash in half lengthwise and scoop out the seeds. Brush each half with oil, season with half the salt, and place facedown on the sheet pan.
Roast for 20–25 minutes, or until fork-tender. Allow the squash to cool and scoop out the “spaghetti” from the squash with a fork into a large bowl.
For the Pesto:
Blend the remaining ingredients in a food processor for 2–3 minutes, until the mixture is crumbly.
Add the pesto to the squash noodles and stir until well combined.
Vegetarian, gluten-free
Servings: 4
Prep Time: 3 minutes
Cooking Time: 45–60 minutes to bake plus 12 hours to cool
While potatoes may be a few too many calories as an everyday food, I do love a baked potato either eaten plain as a side or with toppings as a full meal. This method of cooking and fully cooling helps lower the glycemic index of potatoes, making them healthier for your metabolism and gut.
4 large russet baking potatoes
¼ cup avocado oil
1 tablespoon kosher salt
Preheat the oven to 450°F. Line a sheet pan with parchment paper.
Wash the potatoes thoroughly and pat dry with a clean towel. Using a fork, prick several holes in the skin of each potato. Gently rub oil onto each and sprinkle with salt.
Place the potatoes on the sheet pan and bake for 45–60 minutes, until each is fork-tender or your paring knife easily cuts into the surface.
Store the potatoes in the fridge, covered, overnight.
When ready to serve, warm the potatoes in the microwave for 2–3 minutes, or in an air fryer set to 350–375°F for 4 minutes. Serve the potatoes with your choice of toppings, such as butter, chives, Parmesan cheese, or Shiitake Bacon (see here). Use vegan options for butter or cheese as desired. Eat the skin for added fiber and nutrients.
Vegan, gluten-free
Servings: 6
Prep Time: 15 minutes
Cooking Time: 15 minutes
This soup combines the antianxiety powers of beans and leafy greens to create a delicious Mediterranean-style meal.
1 tablespoon avocado oil
½ cup chopped yellow onions
1½ teaspoons kosher salt
½ teaspoon white pepper
1 teaspoon garlic powder
½ teaspoon fresh thyme
2 cans organic cannellini beans, drained and rinsed
2 cups low-sodium vegetable stock
2 cups hemp milk, or plant-based milk of choice
2 cups baby spinach
Juice of ½ lemon
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon toasted pepitas
Heat the oil in a large stainless-steel pot over medium heat. Sauté the onions with the salt, spices, and thyme for about 5 minutes, or until the onions are softened and golden. Add the beans and sauté for another 5 minutes.
Add the stock and milk and bring to a boil.
Remove from the heat and place the soup in a blender to liquefy, adding more stock if it is too thick. Another option is to just use an immersion blender to liquefy the soup while still in the pot, off the heat.
Add the spinach and lemon juice just before serving, allowing the greens to wilt into the soup.
Serve topped with chopped parsley and pepitas.
Vegan, gluten-free
Servings: 8
Prep Time: 10 minutes
Cooking Time: 30 minutes
This hearty soup capitalizes on the nutritional strength of cauliflower, as well as the brain-positive blend of turmeric and black pepper.
2 (16-ounce) bags frozen cauliflower florets
4 tablespoons avocado oil
1 yellow onion, diced
4 cloves garlic, chopped
½ teaspoon kosher salt
½ teaspoon ground turmeric
1 teaspoon cayenne
½ teaspoon nutmeg
Pinch of black pepper
1 teaspoon gochujang
4 cups low-sodium vegetable stock
1 cup coconut milk
Sprinkle of chopped almonds or pepitas, optional
Chopped fresh cilantro
Preheat the oven to 425°F.
Place the cauliflower florets on a sheet pan and brush with 1 tablespoon of the oil. Roast for 20 minutes, until tender.
Heat the remaining oil in a large pot over medium heat. Once the oil is shimmering, add the onion and garlic. Cook, stirring occasionally, until the onion is translucent, 6–8 minutes.
Add the salt, spices, and roasted cauliflower to the pot. Pour in the stock and coconut milk. Bring the soup to a boil, then reduce the heat and simmer for about 15 minutes.
Let the soup cool slightly. Blend until smooth using a blender or an immersion blender.
Serve topped with almonds or pepitas, if desired, and chopped cilantro. For added fiber and nutrient density, top with crispy roasted broccoli florets.
Vegan, gluten-free
Servings: 4
Prep Time: 20 minutes
Cooking Time: 20 minutes
There is no denying that we all love French fries, even if they’re unhealthy and can worsen anxiety. These okra fries are a much healthier way to scratch that itch, since okra is a good source of fiber and micronutrients.
1 pound okra
2 tablespoons avocado oil
1 tablespoon chickpea flour
1 tablespoon arrowroot powder
1½ teaspoons onion powder
1½ teaspoons garlic powder
1 teaspoon cumin
1 teaspoon ground coriander
1 teaspoon Kashmiri chili powder
½ teaspoon ground turmeric
¼ teaspoon black pepper
2 tablespoons chopped fresh cilantro, optional
Set the air fryer to 400°F, or preheat the oven to 425°F. Line the air fryer basket with a small piece of parchment paper.
Wipe the okra with a clean, damp kitchen towel and pat dry. Cut each okra down the center lengthwise. Place the okra on a sheet pan and drizzle with oil before tossing it with chickpea flour and arrowroot powder. Stir the spices together in a small bowl and sprinkle them over the okra.
Place the okra in the air fryer basket and cook for 10 minutes. Remove the basket, carefully flip the okra over, and cook for another 5–8 minutes, until crispy. You will get the best crunchy effect if you place the okra in a single layer and air fry in batches.
Or, if using an oven, place the okra in a single layer on a sheet pan lined with parchment paper, and bake for about 10 minutes or a few minutes longer so that they get crispy.
Top with chopped cilantro, if desired. Add a dairy or nondairy yogurt dip on the side, if desired.
Vegan, gluten-free
Servings: 2
Prep Time: 15 minutes
Leafy greens are some of the most important foods in the fight against anxiety. There’s nothing wrong with a simple side salad based on one type of green, but whenever I can, I like to combine several different greens into a huge, satisfying salad. This salad can be served on its own as a side, or with a protein to complete a meal.
1 cup baby arugula
1 cup chopped dandelion greens
1 cup chopped romaine lettuce
1 cup chopped baby bok choy
2 celery stalks, cut into ½-inch pieces
4 red, yellow, or orange bell peppers, sliced
½ English cucumber, diced
½ cup grape tomatoes, halved
2 tablespoons extra-virgin olive oil
2 tablespoons lemon zest
Juice of ½ lemon
½ teaspoon kosher salt
Pinch of black pepper
When you’re ready to eat, toss all the ingredients in a large bowl and serve fresh. If you don’t plan to serve the salad immediately, don’t add the oil, lemon zest, or juice until you’re ready to eat. You can store the salad in a covered glass or stainless-steel container for up to 4 days in the fridge. You can also serve with another of your favorite homemade vinaigrettes.
For a full meal, my favorite protein-rich toppings per serving are:
• ¼ medium avocado, sliced
• 2 tablespoons slivered almonds or chopped walnuts
• ½ cup broccoli sprouts
• ½ cup spicy chickpeas
• ½ cup air-fried spicy cubed tofu
Vegan, gluten-free
Servings: 4
Prep Time: 20 minutes
As an alternative to a traditional leafy green salad, this beautiful multicolored salad is filled with legumes and vegetables that are rich with antianxiety nutrients. If you like, top it with a protein source like hemp or chia seeds, or canned anchovies, oysters, or sardines.
1 (15-ounce) can organic great northern beans, drained and rinsed
1 (15-ounce) can organic black beans, drained and rinsed
1 (10-ounce) bag frozen organic corn, thawed and drained
4 orange mini sweet bell peppers, diced
4 red mini sweet bell peppers, diced
4 yellow mini sweet bell peppers, diced
2 celery stalks, diced
4 Persian cucumbers, diced
1 small serrano pepper, finely chopped (remove seeds for less heat)
¼ medium red onion, finely diced
½ cup fresh flat-leaf Italian parsley, finely chopped
½ cup fresh cilantro, finely chopped
¼ cup fresh mint, finely chopped
1 tablespoon lime zest
½ cup extra-virgin olive oil
2 teaspoons honey
Juice of 1½ limes
1 teaspoon kosher salt
½ teaspoon black pepper
To prepare the salad, mix all the ingredients in a large bowl. To prepare the dressing, mix all the ingredients in a mason jar and shake to emulsify. Toss the salad with the dressing.
Vegan, gluten-free
Servings: 4
Prep Time: 30 minutes
Cooking Time: 20 minutes
Eggplant is common in Mediterranean and Asian cuisines, so it’s a natural fit for a MediterrAsian side dish. Japanese eggplant is longer, thinner, and a lighter purple than the more familiar Italian eggplant. (If you can’t find Japanese eggplant, you can substitute 1 large Italian eggplant, cut into 1-inch-thick lengthwise slices, for this recipe). This dish is spicy!
4 Japanese eggplants
2 tablespoons avocado oil
2 teaspoons sesame oil
1 tablespoon gochujang
2 teaspoons coconut aminos
1 teaspoon rice vinegar
½ teaspoon gochugaru
¼ teaspoon Kashmiri chili powder
¼ teaspoon ground cumin
¼ teaspoon ground coriander
2 scallions, finely chopped
1 tablespoon sesame seeds
1 small serrano pepper, finely chopped (remove seeds for less heat)
1 tablespoon chopped fresh cilantro
Preheat the oven to 400°F. Line a sheet pan with parchment paper.
Slice the eggplants in half lengthwise. Score the flesh side in a crisscross pattern. Brush this side with 1 tablespoon of the avocado oil.
Add the remaining 1 tablespoon avocado oil to a cast-iron skillet over medium heat. Sear the eggplants flesh side down for 3 minutes. Use tongs to transfer the eggplants onto the sheet pan, flesh side up.
Combine the sesame oil with the gochujang, coconut aminos, vinegar, and spices to make a sauce. Brush the eggplant with the sauce. Bake for 15 minutes, until the eggplants are golden in color. Sprinkle on the scallions, sesame seeds, chopped serrano pepper, and fresh cilantro before serving.
Vegan, gluten-free
Servings: 4
Prep Time: 10 minutes
Cooking Time: 20–25 minutes
Onions are a great source of prebiotic fiber, and green beans are full of micronutrients. I prefer the longer, skinnier variety of green beans, sometimes called French green beans or haricots verts, but any variety will do. I omitted salt, as miso is salty.
½ cup white miso paste
2 tablespoons avocado oil
2 cloves garlic, chopped
¼ teaspoon black pepper
2 cups cipollini onions
2 cups green beans, trimmed and sliced into 2-inch pieces
Preheat the oven to 425°F. Line a sheet pan with parchment paper.
Mix the miso paste, oil, garlic, and pepper in a large bowl. Toss in the cipollini onions and green beans and stir to combine.
Place the vegetables on the sheet pan, making sure they are arranged in a single layer. Roast in the oven for about 45 minutes, until the onions are caramelized and the green beans are tender. Since ovens vary, check the vegetables periodically, as they may be done a few minutes earlier or later. Frozen green beans will cook faster.
Vegan, gluten-free
Servings: 4
Prep Time: 5 minutes
Cooking Time: 15 minutes
Purple sprouting broccoli is my favorite antianxiety superfood, which is why it is on the cover of this book. It delivers an even greater dose of helpful micronutrients and bioactives than regular green broccoli because of the anthocyanins that give it that glorious purple hue. If you can’t find it at the grocery store, try a local farmers’ market or even try growing it yourself.
1 pound purple sprouting broccoli
2 tablespoons avocado oil
2 cloves garlic, thinly sliced
1 teaspoon kosher salt
½ teaspoon white pepper
½ teaspoon dried parsley
1 teaspoon dried oregano
½ lemon
Extra-virgin olive oil (optional)
Cut off the florets from the purple sprouting broccoli and slice the stems.
Heat the avocado oil in a cast-iron skillet over high heat. Add the garlic, salt, pepper, and herbs, and then add the broccoli. Sauté very quickly, tossing with a spatula for about 3 minutes.
Add a squeeze of lemon juice and a drizzle of extra-virgin olive oil, if desired, before serving.
Vegan, gluten-free
Servings: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes
This plant-based version of bacon is a great treat to serve as a garnish for baked potatoes or salads, or even on its own as a side. Mushrooms contain powerful bioactives that help support a calm feeling. No added salt is needed, as the coconut aminos are salty enough.
1 teaspoon avocado oil
2 cups shiitake mushrooms, stemmed and sliced ¼-inch thick
1 tablespoon coconut aminos
¼ teaspoon black pepper
¼ teaspoon ground turmeric
1 teaspoon smoked paprika
Preheat the oven to 400°F.
Heat the oil in a cast-iron skillet over medium heat. Add the rest of the ingredients, stir to coat, and sauté for about 3 minutes.
Transfer the skillet to the oven and bake for 10 minutes, until the mushrooms are dry, brown, and crispy.
Vegan, gluten-free
Servings: 4
Prep Time: 15 minutes
This cool, fresh salad is a great accompaniment to almost any dish. My favorite cucumbers to use are Persian, which are smaller and narrower than standard or English cucumbers.
6 Persian cucumbers
1 teaspoon sesame oil
1 teaspoon avocado oil
2 tablespoons rice vinegar
1 tablespoon tamari
1 tablespoon coconut aminos
½ teaspoon honey
¼ teaspoon kosher salt
3 cloves garlic, minced
1 teaspoon gochugaru
1 teaspoon sesame seeds
Slice the cucumbers into rounds, leaving the skin on. Place them in a small glass dish with a lid. Whisk the remaining ingredients in a small bowl. Pour the dressing over the cucumbers and toss.
Store, covered, in the fridge and serve chilled.
Vegan, gluten free
Servings: 1
Prep Time: 15 minutes
This plant-based chocolate mousse is a great way to get a chocolatey treat without the unhealthy ingredients that may be added in a store-bought mousse. It also has a dose of healthy fats from the avocado. Serve plain or with a pinch of pink Himalayan salt or red pepper flakes, a handful of unsalted pistachios, or a sprinkle of blood sugar–stabilizing cinnamon.
1 ripe banana
¼ large ripe avocado
3 tablespoons organic cacao powder
½ teaspoon manuka honey
Add all the ingredients to a food processor and blend until smooth.
Chill, covered, in the fridge until you are ready to serve. If desired, top with blueberries or strawberries and cacao nibs for an extra antioxidant boost.
Vegan, gluten-free
Servings: 12
Prep Time: 15 minutes
Cooking Time: 30 minutes
I absolutely love Nutella, but it’s packed with added sugar and unhealthy fats. This version hits the same flavor profile while being much healthier to eat with apple slices, celery sticks, or carrot sticks, or to add to a smoothie. This is a rich, decadent spread, so you need only a bit to be satisfied.
2½ cups peeled hazelnuts
⅔ cup extra-dark chocolate, chopped
2 tablespoons coconut oil
1 tablespoon honey
1 tablespoon cacao powder
1 tablespoon vanilla extract
Preheat the oven to 350°F. Line a sheet pan with parchment paper.
Spread the hazelnuts out on the pan and bake for about 10 minutes, until lightly browned. Remove the nuts and let them cool for 30 minutes.
Meanwhile, melt the chocolate in a double boiler using the bain-marie method (see Chef’s Tip). Keep the melted chocolate warm until the hazelnuts have cooled.
Place the cooled hazelnuts in a food processer and pulse until they are the texture of sand. Pour in the melted chocolate, coconut oil, honey, cacao powder, and vanilla extract. Pulse until smooth—this may need a strong food processor or a touch of hemp milk to help make the spread smooth and less chunky.
Pour the spread into a clean glass jar, seal tightly, and refrigerate for up to 3 months.
Chef’s Tip:
• To melt chocolate in a double boiler (the bain-marie method), fill a stainless-steel saucepan one-third full of water. Put the chocolate in a heatproof glass bowl and place it over the saucepan so that its base does not touch the water. Heat the water over medium heat. Once the chocolate starts to melt, remove the bowl from the heat using an oven mitt, then gently stir the chocolate until fully melted.
Vegan, gluten-free
Servings: 8
Prep Time: 20 minutes
Cooking Time: 30 minutes plus overnight to set
If you have an urge for chocolate candy but don’t want to risk worsening your anxiety with added sugars, these truffles, naturally sweetened with bananas, can be a great choice. They are flavored with coffee and chili, but you could also flavor them with crushed nuts, unsweetened coconut, or any other options you enjoy.
7 ounces extra-dark chocolate, grated
½ teaspoon decaffeinated espresso powder
2 ripe bananas
1 teaspoon chipotle chili powder
½ teaspoon Maldon sea salt
Line an 8-inch-square glass dish with a layer of plastic wrap covered by a layer of parchment paper. Chill the dish in the freezer for half an hour.
Melt the chocolate in a double boiler using the bain-marie method. Stir in the espresso powder.
Blend the bananas in a food processor until smooth. Combine the bananas with the melted chocolate, stirring gently.
Pour the mixture into the baking dish and use a spatula to smooth the surface. Sprinkle with chipotle powder and sea salt.
Place the dish in the freezer overnight to set.
Transfer the truffle mixture from the glass dish onto a clean chopping board, and slice into 1-inch squares for serving.
Store in the freezer for up to 1 month in a sealed container.
Vegan, gluten-free
With a balance of low-glycemic-index carbohydrates, healthy fats, fiber, and protein, this chocolate and cherry protein smoothie makes for an excellent on-the-go breakfast that will keep you full and focused throughout your morning. If you like, you could add a tablespoon of chia, flax, or hemp seeds.
1 cup fresh or frozen cherries, pitted
1 scoop protein powder of choice
2 teaspoons unsweetened cacao powder
½ teaspoon cinnamon powder
1 tablespoon raw nut butter
1½ cups spinach
8 ounces hemp milk, or milk of choice
Blend all the ingredients in a blender until smooth.
Vegan, gluten-free
Servings: 6
Prep Time: 5 minutes
Hemp milk is my favorite milk alternative. It can be served as a drink or used in any recipes that call for milk. Use less water for a creamier, thicker milk. It’s also easy to create flavored and lightly sweetened milks using dates for sweetness and various flavors.
½ cup hulled hemp seeds (hemp hearts)
Pinch of kosher salt
Add hemp seeds, salt, and 4 cups water to a blender. Blend for 1 minute or until the milk is creamy. Use clean cheesecloth or a nut-milk bag to strain the milk for a less grainy texture.
To store, pour the milk into a glass bottle and seal tightly. It will keep, refrigerated, for up to 5 days.
For Vanilla Milk:
Add ½ teaspoon vanilla extract and 1 pitted date softened in hot water to the mixture when blending.
For Chocolate Milk:
Add 2 tablespoons natural cacao powder and 1 pitted date softened in hot water to the mixture when blending.
For Strawberry Milk:
Add ½ cup fresh or frozen strawberries and 1 pitted date softened in hot water to the mixture when blending.
Vegan, gluten-free
Servings: 1
Prep Time: 40 minutes
Traditional bubble tea is delicious, but it’s made with unhealthy sweetened fruit powders, sugar, and starchy tapioca pearls. Inspired by my childhood favorite, falooda, my version swaps tapioca pearls for brain-healthy soaked basil seeds and contains other calming ingredients.
1 teaspoon matcha
½ teaspoon cardamom powder
½ teaspoon basil seeds
1 cup almond or hemp milk
1 teaspoon honey
½ teaspoon vanilla extract
½ cup ice
Whisk the matcha and cardamom with ¼ cup boiling water and set aside to cool.
Place the basil seeds in 1 cup water. Allow them to soak and swell up for 30 minutes, then drain and rinse.
In a tall glass, add the cooled matcha tea and the milk, honey, and vanilla extract. Stir.
Add the basil seeds and ice. Serve with a straw.
Vegan, gluten-free
Servings: 1
Prep Time: 10 minutes
Passionflower is an herbal remedy that can ease anxiety. This simple recipe for herbal tea can be used with many different types of tea as well.
1 tablespoon dried passionflower
½ teaspoon honey (optional)
Place the passionflowers in a medium teacup. Pour 1 cup of boiling water over the passionflowers and steep for about 10 minutes. If you have a tea ball or other infuser, that will help too.
Strain the passionflower and sweeten the tea with the honey, if desired.
Prep Time: 5 minutes
Cooking Time: 10 minutes
For this final, nonedible recipe, I want to share my favorite tactile way to tamp down anxiety. I love carrying a ball of this homemade play dough in my purse to squeeze when I’m feeling anxious or stressed. Instead of lavender, you may want to use other calming essential oils, like jasmine, lemon balm, organic sweet basil, or chamomile, to name a few. Even the process of making it is relaxing—kneading the dough is calming and fun.
2 cups all-purpose flour
¾ cup kosher salt
4 teaspoons cream of tartar
1½ tablespoons coconut oil
½ tablespoon lavender essential oil
Purple food coloring or food coloring of choice
Combine the flour, salt, and cream of tartar in a medium nonstick saucepan. Add 2 cups lukewarm water and the remaining ingredients, and stir continuously over medium heat until the dough has thickened and starts to form a ball, about 2 minutes.
When the ball is firm, remove from the heat. Transfer the ball to a clean bowl and allow to cool for 2 minutes. Knead the dough on the countertop until smooth, about 5 minutes.
Store in a clear BPA-free plastic bag for up to 2 months.