2 Maureen Garry, BA, Pn1, CTT - FlatBellyBreakthrough.com · 2016-02-10 · 4 Maureen Garry, BA,...

2 Copyright © 2015 – Maureen Garry, BA, Pn1, CTT - All Rights Reserved Worldwide.

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For my mother, Mary Margaret “Peggy” Garry –

You have always been so energetic and full of life!

I only wish we had known more about nutrition its profound effect on

brain health before it was too late.

You inspire me to help others avoid your fate.

I love you so very much.


Congratulations

And welcome aboard! Give yourself a pat on the back -- you have just taken a big, positive

step toward better health and greater energy every day. I am delighted you are joining me

in the quest to eat for long, energetic and vigorous life.

You might wonder what prompted this book, why I would put the effort into bringing

others into the fold of healthy eaters. It’s simple, really.

Ever since my high school days I have been fascinated by the influence of food on our well-

being. I followed innumerable “diets” that promised greater health, energy, fat loss,

longevity, immune system function, muscle gain, etc. Low fat; high protein; low carb;

vegetarian; vegan; no gluten, dairy, sugar, fruit, corn, soy, yeast, nuts or eggs – you name it,

I’ve probably tried it. I have actually been obsessed with food to my detriment at times,

looking for solutions to both mysterious health issues and plain old being overweight.

I studied nutrition in college as part of my athletic training degree, taught people how to

live healthy lifestyles both while working at Stanford University’s Heart Disease Prevention

Program and as a trainer. I kept up with the latest nutrition buzz while staying at home

with my two children in their younger years. My big organic gardens in multiple backyards

over time have put a lot of nutritious food on our table.

But I’ve been one of the lucky ones. Because of my fascination with science and nutrition, I

have followed the research over decades. Because I’m a mom I have the responsibility of

feeding my family to keep them healthy, so I am constantly “in the laboratory” looking for

ways to get more produce into convenience-driven teenage boys. I also want good food for

myself that maximizes health and vitality, without spending hours in the kitchen, to live

every day with energy and enthusiasm.

What probably inspires me the most, though, is watching my own mother decline with

Alzheimer’s disease. It’s devastating. The kicker is that research shows this heartbreaking

condition may actually be either delayed or completely avoided with lifestyle habits.

Thus, this book. I am passionate about promoting healthier food for better health. It’s not

just about aesthetics – although a sexy body is always great – but about having energy,

mental clarity and zest for life. Joie de vivre, as they say.

Enjoy these recipes in good health!

Maureen Garry


Contents Congratulations ...................................................................................................................................................... 4

ALMONDS ................................................................................................................................................................ 8

Roasted Almonds and Pecans with Garam Masala .............................................................................. 8

Garam Masala .................................................................................................................................................... 9

APPLES ................................................................................................................................................................... 10

Baked Apples and Yams .............................................................................................................................. 10

AVOCADO .............................................................................................................................................................. 11

Chocolate Avocado Mousse ....................................................................................................................... 11

BEANS .................................................................................................................................................................... 12

Mixed Beans with Parmesan Cheese ..................................................................................................... 12

BEETS ..................................................................................................................................................................... 14

Beets with Buttered Mushrooms ............................................................................................................ 14

BELL PEPPERS .................................................................................................................................................... 16

Roasted Brussels Sprouts and Bell Peppers with Walnuts ........................................................... 16

BLUEBERRIES .................................................................................................................................................... 18

Blueberry Mint Yogurt ................................................................................................................................ 18

BROCCOLI ............................................................................................................................................................. 19

Broccoli and Mushrooms with Mustardy Garlic Butter .................................................................. 19

Mustardy Garlic Butter ................................................................................................................................ 20

BUTTERNUT SQUASH ...................................................................................................................................... 21

Butternut Squash, Onions and Apples ................................................................................................... 21

BRUSSELS SPROUTS ......................................................................................................................................... 23

Thai Curry Brussels Sprouts and Winter Squash .............................................................................. 23

CABBAGE ............................................................................................................................................................... 24

Sweet and Sour Red Cabbage and Apples ............................................................................................ 24

CHARD .................................................................................................................................................................... 26

Avocado, Blueberry and Chard Mousse ................................................................................................ 26

Chia Seed Gel ........................................................................................ Error! Bookmark not defined.

CHIA SEEDS .......................................................................................................................................................... 28

Quinoa Chia Chicken Soup ......................................................................................................................... 28


CHOCOLATE ......................................................................................................................................................... 30

Chicken Mole ................................................................................................................................................... 30

COCONUT .............................................................................................................................................................. 32

Coconut Curry Cauliflower ........................................................................................................................ 32

EGGPLANT ............................................................................................................................................................ 34

Eggplant with Walnut Cream .................................................................................................................... 34

Walnut Cream ................................................................................................................................................. 35

FLAX SEEDS .......................................................................................................................................................... 36

Flax Seed and Kefir Pancakes ................................................................................................................... 36

GINGER ................................................................................................................................................................... 37

Carrot Apple Ginger Soup .......................................................................................................................... 37

GREEN TEA ........................................................................................................................................................... 39

Green Tea, Spinach and Mixed Berries Smoothie ............................................................................. 39

KALE ........................................................................................................................................................................ 40

Kale with Kalamata Olives ......................................................................................................................... 40

MUSHROOMS ....................................................................................................................................................... 41

Grilled Portobello Mushrooms ................................................................................................................. 41

ONIONS .................................................................................................................................................................. 43

Roasted Onions with Herb Butter Sauce .............................................................................................. 43

ORANGES ............................................................................................................................................................... 44

Orange and Green Smoothie ..................................................................................................................... 44

PINEAPPLES ......................................................................................................................................................... 45

Pineapple Papaya Cream ............................................................................................................................ 45

QUINOA .................................................................................................................................................................. 46

Quinoa Stuffed Portobello Mushrooms ................................................................................................ 46

PUMPKIN ............................................................................................................................................................... 48

Pumpkin Hummus ........................................................................................................................................ 48

SALMON ................................................................................................................................................................. 49

Salmon with Spinach, Peppers and Onions ......................................................................................... 49

SPAGHETTI SQUASH ......................................................................................................................................... 50


Spaghetti Squash with Sun Dried Tomato Vinaigrette ................................................................... 50

SWEET POTATOES ............................................................................................................................................ 52

Mashed Purple Sweet Potatoes with Coconut Milk.......................................................................... 52

TOMATOES ........................................................................................................................................................... 53

Green Beans with Tomato .......................................................................................................................... 53

TURMERIC ............................................................................................................................................................ 55

Curried Orange Lentils ................................................................................................................................ 55

WALNUTS.............................................................................................................................................................. 56

Chia, Rice and Walnuts with Berries ...................................................................................................... 56

YAMS ....................................................................................................................................................................... 58

Baked Yams with Marjoram ...................................................................................................................... 58

YOGURT ................................................................................................................................................................. 59

Yogurt with Pineapple, Apricots and Pecans ...................................................................................... 59

FINAL THOUGHTS ............................................................................................................................................. 60


ALMONDS

Roasted Almonds and Pecans with Garam Masala

Almonds and pecans are one of my favorite quick snacks. A handful of raw nuts straight from

the bag usually does the trick, but taking a few extra minutes to create these spicy nuts adds

an extra zing to snack time. It’s important to only use almonds with the skin still on, as the

skin contains over 20 flavonoids, the family of antioxidants that acts synergistically with the

vitamin E found in the meat. These nuts are so tasty you’ll need to take one handful and close

the container, because it might be hard to stop at only one!

Ingredients:

1 cup raw almonds

1 cup raw pecans

2 teaspoon coconut oil

1 teaspoon garam masala*

Sea salt to taste


Instructions:

Preheat oven to 300° F. Melt the coconut oil in a jelly roll pan. Remove pan from oven and

add nuts to melted oil. Stir to coat. Sprinkle with garam masala and salt and stir again until

nuts are evenly coated.

Roast until nuts are crisp and lightly browned, 15-20 minutes.

* Garam masala is an Indian spice blend that is readily available in the bulk spice section of

most natural food stores. If you would like to make your own, here is a great recipe.

Garam Masala

Ingredients:

1 tablespoon cardamom seeds

1 tablespoon coriander seeds

2 ½ teaspoons cumin seeds

1 ¼ teaspoons black peppercorns

½ teaspoon whole cloves

3” cinnamon bark

½ whole nutmeg clove or ¾ teaspoon ground nutmeg

Instructions:

Put cardamom, coriander, cumin and peppercorns in a small dry skillet over low heat. Slide

the spices back and forth so they don’t burn, toasting until they smell fragrant.

Remove from heat, allow to cool, then grind in a spice grinder until powdered. Remove to a

bowl.

Grind cinnamon bark as finely as you can and sift through a fine sieve into the bowl. Grate

or add ground nutmeg into spices.


APPLES

Baked Apples and Yams

This must have been one of my sons’ favorite dishes when they were little. It combines the

natural sweetness of apples, yams and cinnamon with the ever-glorious taste of real butter.

But it’s not just for kids. Nutritionally, apples help regulate blood sugar with their flavonoid

and polyphenol content. They also have promising effects on regulation of gut bacteria, a

topic which has monopolized the scientific limelight in recent years. Be sure to leave the skins

on both the apples and the yams to get their full benefit. Since apples typically have one of the

highest concentrations of pesticide residue, this is a food worth buying organic.

Ingredients:

2 large Granny Smith apples, halved, cored and cut into ½” slices

2 medium garnet yams, cut into ½” slices

¾ cup unsweetened applesauce

¾ cup water

2 teaspoons cinnamon

2 tablespoons butter, chilled

Instructions:

Preheat oven to 350° F. Arrange the apples and yams in a shallow baking dish. Mix the

applesauce, water and cinnamon and pour over all.

Dot with butter, cover the pan with foil and bake until yams are very soft and can be easily

pierced with a knife.

Now hold back the kids (and adults) until it cools enough that they don’t burn their

tongues.


AVOCADO

Chocolate Avocado Mousse

This mousse is straight up fluffy chocolaty goodness. Indulge guilt-free knowing that avocados

are a prized anti-inflammatory whole food which has been shown to decrease pro-

inflammatory prostaglandin synthesis. Its high fat content enables absorption of the nine

carotenoids identified in its flesh. Add coconut milk, rich in medium chain triglycerides, to

actually increase energy expenditure compared to longer chain fats.

Ingredients:

2 ripe avocados

½ cup raw cacao powder

½ cup full fat coconut milk

2 tablespoons honey, or stevia to taste

2 teaspoons vanilla extract

1 teaspoon cinnamon

Instructions:

Combine all ingredients in blender or food processor and process until completely smooth.

Taste and adjust seasonings.

Spoon into serving dishes and chill to set.


BEANS

Mixed Beans with Parmesan Cheese

Dried mixed beans are often available in the bulk bins of natural food stores. Sold as a soup

base, they can be cooked and combined with a multitude of different seasonings. Beans are a

great source of a particularly important type of nutrient – resistant starch – which does not

digest the same way as typical carbs, but instead feeds important gut bacteria.

Ingredients:

2 cups mixed dried beans

2 quarts water

6 parsley branches

3 garlic cloves

2 bay leaves

1 teaspoon sea salt


2 tablespoons olive oil

Sea salt and freshly ground pepper

Freshly grated Parmesan cheese

Freshly chopped parsley for garnish (optional)

Instructions:

Pre-soak beans overnight and discard soaking water. Add water, parsley, garlic and bay

leaves. If using a pressure cooker, bring to pressure and cook 30 minutes. If cooking on the

stovetop, cook 2-3 hours or until largest beans are soft.

Remove parsley and bay leaves; stir in olive oil. Adjust to taste with salt and pepper.

Spoon into bowls and top with Parmesan cheese and fresh parsley.

Note: This dish can be made into a delicious bean soup by adding chicken or vegetable

stock until it reaches the desired consistency.


BEETS

Beets with Buttered Mushrooms

Roasted beets are complimented beautifully by simple, sautéed mushrooms with butter. This

dish is easy, but don’t let its ease of preparation fool you regarding its health benefits. Beets

contain nutrients that may help lower your blood pressure, fight cancer and inflammation,

boost your stamina and support detoxification. Mushrooms have a long history of medicinal

use, and have been shown to enhance immune system function.

Ingredients:

4 medium beets, scrubbed with tips and 1” of stems left on, if possible

1 pound mushrooms

2 tablespoons butter

Sea salt and pepper to taste

Chopped fresh parsley for garnish (optional)


Instructions:

Preheat oven to 400° F. Place beets in a baking dish and roast until easily pierced with a

knife, 35-45 minutes, depending on the size of the beets. If you are roasting something else

at a different temperature, just put the beets in at the same time and adjust their cooking

time.

After beets have finished cooking, wipe mushrooms with a cloth or paper towel and slice

into ¼” slices. Heat butter in large saucepan and add mushrooms. Sauté until limp, add salt

and pepper to taste, cover and set aside.

When beets are just cool enough to handle, cut off tips and stems and slice thinly. Add to

pan with mushrooms and season with salt and pepper.

Spoon into serving bowl and garnish with parsley, if desired.


BELL PEPPERS

Roasted Brussels Sprouts and Bell Peppers with Walnuts

You'll become a lover of Brussels sprouts after sampling this tasty, colorful side dish. Enjoy it

knowing Brussels sprouts, being a cruciferous vegetable, are potent allies in cancer

prevention. This is because of their high glucosinolate content, which is even higher than that

of broccoli, cauliflower, kale, cabbage, turnip greens or mustard greens. Eat up!

Ingredients:

2 pounds Brussels sprouts

4 teaspoons toasted sesame oil

2 teaspoons olive oil

1 teaspoon garlic powder

1 teaspoon sea salt

¼ teaspoon freshly ground black pepper


3 cups mixed red, yellow and orange bell peppers, ribs and seeds removed, cut into 1”-long,

narrow strips

2 tablespoons chopped walnuts

Instructions:

Preheat the oven to 400°F. Lightly oil a large baking sheet.

Trim ends off Brussels sprouts, remove any tough or yellow outer leaves, and cut each in

half lengthwise. Place in a large bowl.

Drizzle toasted sesame oil and olive oil evenly over sprouts. Sprinkle garlic powder, salt

and pepper over all. Toss until evenly coated and spread out in a single layer on the baking

sheet.

Bake for 20 minutes. Remove pan from the oven and scatter red, yellow and orange bell

pepper slices over sprouts. Bake 15 to 20 minutes longer, or until sprouts are tender and

lightly browned around the edges.

Scatter walnuts over the top, and bake for 2 or 3 more minutes or until lightly toasted. Stir

well before serving.


BLUEBERRIES

Blueberry Mint Yogurt

Blueberries can be kept in the freezer all year as a delicious and convenient superfood.

Thankfully, this doesn’t damage their delicate anthocyanin antioxidants, which combat free

radical damage and may even improve memory. Be careful with the peppermint extract,

though; it’s very easy to overdo it.

Ingredients:

1 cup plain low fat yogurt

1-2 drops pure peppermint extract

Stevia to taste

¼ cup blueberries (fresh, or frozen and thawed)

Instructions:

Mix yogurt, peppermint extract and stevia. Top with the blueberries and enjoy.

http://skinnyms.com/blueberries/

http://skinnyms.com/blueberries/


BROCCOLI

Broccoli and Mushrooms with Mustardy Garlic Butter

Sure, everyone knows that broccoli is good for you, but here’s a twenty-dollar word you can

throw around at your next diner party: glucosinolates. Those are the phytonutrients in

broccoli that feed the body’s detoxification processes to help “take out the garbage” in our

bodies. And mushrooms, even the common white button variety, stimulate the immune system

through their long-chain polysaccharides. Mushrooms sautéed in butter are one of my

favorites, and this recipe adds even more flavor. The mustardy garlic butter is versatile and

can liven up many different steamed veggies. Make a batch ahead of time and keep in the

fridge for a simple flavor enhancer.

Ingredients:

1 large stalk broccoli

8 ounces white mushrooms

1 tablespoon Mustardy Garlic Butter

Instructions:

Starting at the base and using a sharp paring knife, strip the tough outer layer off the

broccoli stalk. Cut stem into ½” slices and place in steamer basket over boiling water. While

the stems are cooking, cut florets into 1” pieces.

When stems are partially cooked, add florets and steam until almost tender. Drain water

and set broccoli aside, uncovered.

Wipe growing medium off mushrooms and slice thinly. Heat mustardy garlic butter* in

large saucepan over medium high heat, add mushrooms. Sauté until mushrooms are limp.

Add broccoli, adjust salt and pepper and heat thoroughly.


Mustardy Garlic Butter

Ingredients:

1 stick salted butter, softened

1 clove garlic, minced finely

1 medium shallot, minced finely

1 tablespoon Dijon mustard

2 tablespoons fresh parsley, minced

Freshly milled black pepper

Instructions:

Cream all ingredients together with a fork and store in refrigerator to use as a flavorful

addition to a multitude of foods.


BUTTERNUT SQUASH

Butternut Squash, Onions and Apples

If the deep orange hue of butternut squash made you guess some of its beneficial nutrients are

in the carotenoid family, you’d be right. But it doesn’t stop there. This winter favorite is so

packed with nutrients that it is being studied for its ability to combat inflammation, cancer,

heart disease and age-related macular degeneration, as well as regulate blood sugar.

Ingredients:

1 medium butternut squash

1 large onion

2 Granny Smith apples


1 teaspoon ground cinnamon

1 teaspoon sea salt


Instructions:

Preheat the oven to 450° F. and line a 9x13” pan with foil.

Slice butternut squash into 1” rounds, remove seeds with a spoon and cut away rind with a

sharp knife. Cut squash into chunks approximately 1” square and place in a large bowl.

Cut onion into ½” chunks and add to bowl.

Cut apples in half, core and slice them into 1/4” thick crescents, leaving the bright green

skin intact.

Add apples to bowl, sprinkle with cinnamon and salt.

Drizzle olive oil over all and toss to coat. Pour all into pan and bake uncovered 20 minutes

in top third of oven.

Remove pan from oven and shake a few times. Lower heat to 375° and continue baking

until squash is very tender when pierced with a knife, about 30-40 minutes.


BRUSSELS SPROUTS

Thai Curry Brussels Sprouts and Winter Squash

The sweetness of squash, especially the delicata or carnival varieties, complements the slight

bitterness of the brassica-family Brussels sprouts. The bitter compounds are actually the

cancer-fighting glucosinolates, so don’t try to avoid them! In addition, the spicy hot peppers in

the Thai red curry paste have been shown to be anti-inflammatory, reduce blood cholesterol

and triglycerides, inhibit clot formation and stop the spread of prostate cancer cells.

Ingredients:

1 tablespoon olive oil

1 cup sliced leek or onion

2 cups sliced mushrooms, either white button, crimini or oyster

1 ½ cups winter squash, such as delicata or carnival, cut in ½-inch cubes

1/3 cup vegetable broth

2 cups Brussels sprouts, cut in half or quarters, depending upon size

¼ cup coconut milk

2 teaspoons Thai red curry paste, or to taste

1 teaspoon sea salt

Cilantro, for garnish (optional)

Instructions:

Heat olive oil in a large pot over medium high heat. Add leek or onion and sauté until

softened.

Add mushrooms and squash and cook until mushrooms have softened.

Add vegetable broth Brussels sprouts, coconut milk, Thai red curry paste and sea salt. Stir

to combine, cover and allow to simmer until squash and Brussels sprouts are tender.

Spoon into bowls and garnish with cilantro.


CABBAGE

Sweet and Sour Red Cabbage and Apples

It seems like the message to eat more cruciferous vegetables has gone mainstream, but how

many ways can you eat broccoli before it becomes a little, shall we say, lackluster? Enter the

red cabbage! Bright, colorful, and packed with cancer-fighting phytonutrients, this dish will

bring both variety and good health.

Ingredients:

1 tablespoon butter

½ large red onion, thinly sliced

1 small red cabbage, finely chopped (about 8 cups)

1 large Granny Smith apple, finely chopped

2 cloves garlic, minced

2 bay leaves

1 teaspoon sea salt


¼ teaspoon black pepper

1 tablespoon honey

3 tablespoons red wine vinegar

½ cup water

Instructions:

Heat butter in a large pot over medium heat. Add onion and cook until softened, about 5

minutes.

Add cabbage, apple, garlic, bay leaves, salt, pepper, and honey. Stir to combine, then add

red wine vinegar and water.

Cover and simmer until cabbage is tender, about 20 minutes.


CHARD

Avocado, Blueberry and Chard Mousse

You think I’m kidding, right…mousse made with chard? Really, the name doesn’t do this

yummy treat justice. Those brilliantly colored chard stems, which are often so shamefully

discarded, are jammed full of nutrients called betalins. They have anti-inflammatory and anti-

oxidant properties, and support the all-important liver detoxification. Chard takes out the

garbage! These colorful plant parts can easily be worked into both sweet and savory dishes.

Ingredients:

1 cup chopped raw chard stems

1 cup water, or more as desired

1 cup plain yogurt

½ cup blueberries

2 tablespoons ground flax seeds

1 tablespoon chia seeds or 2 tablespoons chia seed gel*


¼ small avocado

1 teaspoon vanilla extract

Stevia to taste

6 ice cubes

Instructions:

Put water and chard stems into high speed blender and process on high until smooth. Add

remaining ingredients and process until creamy.


CHIA SEEDS

Quinoa Chia Chicken Soup

Legend has it that chia seeds, named for the Mexican word for “strength,” were used by the

Mayans and Aztecs to fuel superior physical performance. While we don’t know how much of

that is true, what we do know is chia is packed with antioxidants, fiber, bone building

nutrients and the healthy omega-3 fat ALA. Those tiny little seeds carry some clout.

Ingredients:

3 chicken breasts, cut into bite sized pieces


1 large onion, chopped


4 medium carrots, cut into bite sized pieces

4 stalks celery, sliced

½ cup quinoa


¼ cup chia seeds, pre-soaked in 1 cup chicken or vegetable broth for at least 15 minutes

2 medium zucchini, cut into bite-sized pieces

3 small tomatoes, cut into bite-sized pieces

8 cups chicken or vegetable broth

1 tablespoon fresh or 1 teaspoon dried cilantro

1 tablespoon fresh or 1 teaspoon dried basil

1 teaspoon fresh or ½ teaspoon dried thyme

½ teaspoon cinnamon

¼ teaspoon coriander

¼ teaspoon cardamom

1 teaspoon sea salt

Black pepper to taste

2 cups raw spinach or other leafy greens

Instructions:

In a large pot, heat olive oil over medium high heat; add chicken and cook through. Remove

from pan, leaving oil and juices in the pan.

Add onion, garlic, carrots and celery to the pan and cook until softened.

Add quinoa, chia seeds, zucchini and tomatoes and cook until zucchini softens a little.

Add broth and seasonings and bring to a boil. Lower heat and simmer 15 minutes until

quinoa is thoroughly cooked.

Stir in spinach; serve when spinach is wilted.


CHOCOLATE

Chicken Mole

Like so many of us, I love a decadent chocolate treat. But here’s some good news. You can get

your “superfood” chocolate in a main dish. Countless regional variations can keep you

experimenting with mole for years, but the Oaxacan style, popular in the US, includes

chocolate, rich in polyphenols beneficial for heart health and lower blood pressure.

Ingredients:

1 pound chicken breasts


1 large onion, chopped

1 large red or green bell pepper, chopped


2 tablespoons chili powder



½ teaspoon ground cloves

1 can (14.5 ounces) chopped tomatoes

2 tablespoons natural peanut butter

2 tablespoons unsweetened cocoa powder

2 tablespoons honey

Plain Greek yogurt (optional)

Chopped fresh cilantro for garnish (optional)

Instructions:

Heat olive oil in a medium skillet over medium high heat. Add chicken, cover and let cook

until browned, turning once, about 8 minutes on each side. Remove from pan and allow to

cool.

Add onion, bell pepper, garlic, chili powder, cinnamon and cloves to pan. Cook until onion

has softened and is translucent, about 10 minutes. Add tomatoes, peanut butter, cocoa

powder and honey. Stir and cover pot.

When chicken is cool enough to handle, shred it by hand into bite-sized pieces and add back

to pot. Heat thoroughly. Serve in bowls and garnish with optional yogurt and cilantro.


COCONUT

Coconut Curry Cauliflower

Thankfully coconut has survived the low-fat craze and has now emerged as a nutritional

superstar, owing to its fatty acid profile. Coconut is rich in medium chain triglycerides, which

actually stimulate your metabolism to help burn off body fat. In addition, the lauric acid

component fights bacteria, viruses and protozoa. It’s truly a medicinal food!

Ingredients:


2 teaspoons extra virgin olive oil

13.5 ounces canned light coconut milk

1 ½ teaspoons curry powder

1/8 teaspoon black pepper

¼ teaspoon crushed red pepper flakes


¾ teaspoon sea salt

1 small head cauliflower, about 5 cups small florets

Chopped cilantro for garnish (optional)

Instructions:

Preheat oven to 375° F. In a small skillet, sauté garlic in oil over medium-low heat for 1

minute. Add coconut milk and seasonings; stir well.

Place cauliflower florets in a small casserole dish. Spoon coconut milk mixture over

cauliflower, taking care to coat all florets.

Bake cauliflower until tender, about 30 minutes. Garnish with chopped cilantro, if desired.


EGGPLANT

Eggplant with Walnut Cream

Bring this tasty treat to your next potluck as an appetizer. You’ll get lots of compliments as

guests feed their good health. The purple pigment in eggplants’ skin and the creamy flesh both

contain numerous antioxidants and free radical scavengers. They relax blood vessel walls,

reduce blood cholesterol and chelate excess iron in the blood that might cause oxidative

damage, ushering it out of the body.

Ingredients:

6 Japanese eggplants


1 tablespoon chopped fresh parsley

1 tablespoon toasted pine nuts


Instructions:

Preheat oven to 375° F. Slice eggplant lengthwise into halves. Drizzle with olive oil and rub

oil over all surfaces.

Lay eggplant out on a cookie sheet and bake until soft, 20-30 minutes. Keep an eye on them

as the thinner slices will cook first and need to be removed from the oven before the

thicker slices.

While the eggplant is cooking, make the walnut cream.

Walnut Cream

This creamy condiment can be spread on a variety of vegetables or stirred into cooked grains.

Ingredients:

¾ cup walnuts

¾ cup water

1 small clove garlic

¼ teaspoon salt

Instructions:

Add all ingredients to high speed blender or food processor and process until creamy.

After eggplant is cooked, remove from baking sheet and arrange on serving platter. Spoon

walnut cream down the center of the eggplant halves, then sprinkle with parsley and

toasted pine nuts.


FLAX SEEDS

Flax Seed and Kefir Pancakes

Here’s a healthy way to enjoy Sunday brunch. These traditional pancakes get an added boost

from kefir, full of probiotic organisms to create a healthy gut, and flax seeds. Omega-3 fatty

acids, lignin and fiber are credited with flax seeds’ purported ability to reduce risk of diabetes,

cancer, heart disease and stroke. If you have a gluten intolerance, you may substitute spelt for

wheat flour and omit the wheat germ, adding more flour in its place.

Ingredients:

1 cups plain kefir


1 egg

1 cup whole wheat or spelt flour

½ teaspoon baking soda

½ teaspoon sea salt

1/3 cup wheat germ (optional)

¼ cup flax meal

Unsweetened applesauce

Fresh or frozen berries

Instructions:

Beat kefir, olive oil and egg lightly in a mixing bowl.

Mix flour, baking soda and salt, then add to wet ingredients, stirring just enough to

incorporate the flour and work out the large lumps. If batter is too thick, add extra kefir or

water.

Heat large skillet over medium high heat until water droplets dance around and evaporate

quickly when dropped on it.

Ladle batter into skillet. Turn pancakes when bubbles have stopped popping and batter

looks cooked.

Top pancakes with warmed applesauce and berries.


GINGER

Carrot Apple Ginger Soup

The next time the urge to be a weekend warrior strikes, prepare your kitchen with fresh

ginger and plan a spicy dinner. Although it is well known for fighting nausea, ginger also acts

as an anti-inflammatory agent that helps reduce pain ranging from osteoarthritis to

menstrual cramps. This knotty little rhizome also boasts antibacterial, antiviral, antioxidant

and anti-parasitic properties to boost your health and energy. As they say, beauty is in the

eyes of the beholder.

Ingredients:

1 tablespoon coconut oil

1 medium onion, chopped

1 celery stalk, chopped

1½ pounds carrots, cut into ¼-inch rounds


Sea salt to taste

2 teaspoons grated fresh or ½ teaspoon dried ginger


1 large Granny Smith apple, cored and cut into ½-inch cubes

5 cups vegetable broth or stock

Freshly ground black pepper to taste

¼ cup canned coconut milk

1 teaspoon fresh lemon juice

Instructions:

Heat coconut oil in a medium size pot and over medium heat. Add onion, celery, carrot

rounds and sea salt to taste. Cook over medium heat until carrots are slightly tender,

around 10 minutes.

Add grated ginger, cinnamon, apple, broth and pepper to the pot. Cook soup over medium

heat, stirring occasionally, until apple cubes are tender, around 20 minutes.

Add coconut milk to pot. Using an immersion blender, blend soup until smooth, adding

water as desired to adjust consistency. Stir in fresh lemon juice just before serving.


GREEN TEA

Green Tea, Spinach and Mixed Berries Smoothie

Green tea is loaded with antioxidant polyphenols, EGCG being the most well-known. But green

tea can actually calm you down by increasing dopamine and the neurotransmitter GABA.

Surprisingly, it increases the production of alpha waves in the brain, signaling a relaxed state.

Ingredients:

1 cup green tea, cooled (it’s easiest to just leave a jar of green tea in the fridge)

1 tablespoon chia seeds soaked in 1/4 cup water

½ cup mixed berries

½ cup plain lowfat kefir or yogurt

1 cup raw spinach

½ teaspoon vanilla extract

3-4 ice cubes

Stevia to taste

Add all ingredients to a blender and process on high until smooth.


KALE

Kale with Kalamata Olives

Kale seems to be the darling of the healthy eating set these days. Combining its cancer-

fighting leaves with healthy-fat rich olives, immunity-boosting onions and anti-inflammatory

peppers gives this colorful green dish extra energy-boosting power.

Ingredients:

¼ large onion, thinly sliced

1 large bunch kale, stemmed and chopped


6 pitted Kalamata olives, coarsely chopped

¼ teaspoon red pepper flakes

Sea salt to taste

1 lemon, quartered

Sauté onion and kale in olive oil over medium heat until tender. Add olives, pepper flakes

and salt to taste. Serve with the lemon wedges.


MUSHROOMS

Grilled Portobello Mushrooms

Impressive in size, Portobello mushrooms are merely cremini mushrooms allowed to grow

larger before harvest. Their meaty texture stands up well to bold flavors such as garlic and

strong cheeses. Only one cup provides around a third of the daily requirement for niacin and

riboflavin, two nutrients essential to making energy in the mitochondria. They’re high in the

antioxidant selenium, and their beta-glucan components help fight cancer.

Ingredients:

2 large Portobello mushrooms

1 clove garlic, minced

3 tablespoons chopped fresh parsley

¼ teaspoon dried oregano

¼ teaspoon dried thyme



A few grinds of sea salt and black pepper

2 tablespoons feta cheese

Fresh parsley sprigs for garnish (optional)

Instructions:

Carefully remove the stem from the mushrooms. Wipe the cap dry with a paper towel.

Brush the tops of the mushrooms with the oil, leaving the herbs and garlic in the bowl, and

lay the mushrooms on the grill, top side down. Dab remaining oil on gills inside caps and

evenly distribute the herbs and garlic between the mushrooms.

Grill each side 8-10 minutes, or until mushrooms are brown and soft. Season to taste with

salt and pepper.

Slice diagonally into thin strips, arrange strips in a bowl and top with feta.


ONIONS

Roasted Onions with Herb Butter Sauce

Onions surround us, seemingly included in every savory dish worth putting on the table. But

don’t let their common status make you think they’re not impressive. Along with leeks and

garlic, onions are part of the powerful anti-inflammatory, heart-protective allium family.

Their sulfur-containing compounds show evidence of helping prevent unwanted clotting of

blood, and lowering cholesterol and triglycerides. This simple side dish is easy to make while

baking another dish in the oven – my kind of cooking!

Ingredients:

4 large yellow onions, peeled and trimmed

Sea salt and pepper to taste

1/4 cup packed fresh herbs (sage, thyme, oregano or marjoram)

2 tablespoons butter

Directions:

Preheat oven to 400° F. Place onions in a baking dish, season with salt and pepper. Cover

and bake at for one hour or until onions are tender.

While onions are roasting, prepare this simple herb butter sauce. Trim leaves from fresh

herbs such as sage, thyme, oregano or marjoram.

In a small skillet, melt butter over medium heat. Add the fresh herbs and stir until butter

begins to brown and the herbs are crispy. Be patient with this and don’t raise the heat too

high, as the butter and herbs can easily burn.

When onions are soft, remove from oven and carefully cut in half from top to bottom.

Drizzle with herb butter sauce.


ORANGES

Orange and Green Smoothie

Everyone knows oranges have a hefty dose of vitamin C, but let’s not forget about the

antioxidants that fight age-related macular degeneration. ARMD can make you blind! Also,

the flavonoids hesperidin and naringenin may lower cholesterol and prevent some cancers.

Ingredients:

2 mandarin oranges, tangerines or clementines

½ cup plain kefir or yogurt

1 cup greens, such as spinach or baby kale

1 tablespoon ground flax seeds

2 tablespoons chia gel (or 1 tablespoon chia seeds soaked 5 minutes in ¼ cup water)

1 cup water

4 ice cubes

Add all ingredients to high speed blender and process on high until fluffy and smooth.


PINEAPPLES

Pineapple Papaya Cream

Ever feel like taking a tropical vacation in February? Grab a pineapple and a papaya, and

celebrate the tropics while you feed your cells with super nutrition. Pineapple has large

amounts of vitamin C, our primary water-soluble antioxidant. It can help fight heart disease,

cancer, age-related macular degeneration and the pain of osteoarthritis.

Ingredients:

½ ripe papaya

½ cup fresh pineapple

½ cup plain kefir

Instructions:

Chill all ingredients. Combine in a blender and process on high until fluffy. Yum!


QUINOA

Quinoa Stuffed Portobello Mushrooms

Trying to avoid gluten? Quinoa is a great substitute when you get a hankering for some grain

(yes, technically quinoa is a seed, but let’s not get hung up on the details). Quinoa has great

nutritional benefits, including large amounts of flavonoids, which have been shown to have

antiviral, anti-cancer and antidepressant qualities. Plus, quinoa has been shown to improve

metabolic health by lowering blood sugar and triglycerides.

Ingredients:

2 large Portobello mushrooms, caps removed


2 teaspoons balsamic vinegar

Salt and pepper to taste

½ cup cooked quinoa

1/2 cup tomatoes, diced


1 tablespoon freshly chopped basil

2 tablespoons feta cheese


Instructions:

Preheat oven to 375° F.

Place mushrooms gill side up on a cookie sheet. Brush mushrooms with olive oil and evenly

drizzle with balsamic vinegar. Season lightly with salt and pepper.

Cook mushrooms 10 minutes. Drain excess liquid from mushrooms.

In the meantime, in a medium mixing bowl, combine cooked quinoa, black pepper, red

pepper flakes, salt to taste, tomatoes, bread crumbs, basil and feta cheese.

Remove mushrooms from oven and evenly divide quinoa mixture, approximately 1/2 cup,

into each mushroom. Bake 12 minutes or until mushrooms are tender and cheese is melted.

Eat immediately or allow to cool slightly.


PUMPKIN

Pumpkin Hummus

Looking for an unusual twist on an old favorite? Adding pumpkin to hummus not only

intrigues your taste buds, but the added nutrients will make you look younger and help your

body hum. Pumpkin’s high vitamin A content can help rejuvenate your skin while the pectin

polysaccharides in its cell walls regulate insulin and act as antioxidants and anti-

inflammatory agents.

Ingredients:

2 tablespoons lemon juice

2 tablespoons tahini

3 cloves garlic

¾ teaspoon sea salt

1 15-ounce can garbanzo beans, drained


1 cup pumpkin puree

1 teaspoon cumin

¼ - ½ teaspoon cayenne pepper

¼ cup pumpkin seeds, toasted

Additional pumpkin seeds to garnish

Paprika to garnish

Instructions:

Put lemon juice, tahini, garlic and sea salt in a blender or food processor and pulse until

smooth.

Add garbanzo beans and olive oil; pulse until smooth.

Add pumpkin, cumin and cayenne pepper; pulse until smooth.

Transfer hummus to a bowl, add pumpkin seeds and stir gently to incorporate. Sprinkle a

few pumpkin seeds and little paprika on top.


SALMON

Salmon with Spinach, Peppers and Onions

It’s likely no news to you that salmon has high levels of omega-3 fatty acids, which decrease

risk of cardiovascular disease, help your brain work better and make your joints less sore.

That’s impressive, but now add recent findings that salmon’s protein might help insulin be

more effective, regulate collagen and minerals in bone, and help control inflammation in the

digestive tract. Salmon keeps getting better and better. Be sure to source wild, not farmed,

salmon to avoid the health-damaging contaminants that plague the farmed fish industry.

Ingredients:

2 salmon filets, skinless


Zest of one lime

Juice of one lime

½ large onion, sliced thinly

1 ½ yellow bell pepper, sliced thinly

2 tablespoons water

2 cups fresh spinach leaves

½ cup fresh basil leaves


Lime wedges for garnish

Instructions:

Heat 1 teaspoon oil in a non-stick skillet over medium-high heat. Season both sides of

salmon with salt and pepper. Add salmon and cook through, turning only once, about 5

minutes each side. Remove from pan and cover to keep warm.

Add 1 teaspoon olive oil to pan over medium high heat. Add onion, bell pepper and water.

Cover and cook 4-5 minutes, then uncover and stir. Continue to cook uncovered, stirring

occasionally, until onion is translucent. Stir in spinach leaves and cook 2-3 minutes, or just

until wilted. Add basil leaves and season with salt and pepper.

Serve salmon filets on a bed of the vegetables, garnished with lime wedges.


SPAGHETTI SQUASH

Spaghetti Squash with Sun Dried Tomato Vinaigrette

Here’s an unexpected twist on spaghetti squash. Treat yourself to a new type of cold salad by

topping room temperature or chilled spaghetti squash with a tasty vinaigrette. Enjoy your

salad knowing its antioxidant and anti-inflammatory compounds are keeping your cells

happy and may be fighting off cancers and preventing heart disease.

Ingredients:

1 medium spaghetti squash

1 garlic clove, minced

1 shallot, finely diced

2 tablespoons red wine vinegar

2 teaspoons balsamic vinegar

Sea salt and freshly milled pepper


3 tablespoons extra virgin olive oil

6 halves soft sun-dried tomatoes, sliced thinly, then diced

Chopped parsley for garnish (optional)

Instructions:

Cut spaghetti squash into quarters, scoop out seeds. In large covered pot, heat 1” of water

to a rolling boil. Add spaghetti squash, cover and reduce heat to gentle boil. Steam until

fork-tender, or about 30 minutes. Remove squash from water with tongs and allow to cool.

While squash is cooking, combine the garlic, shallot, both vinegars, ¼ teaspoon salt, and

pepper to taste in a small bowl. Let stand for 15 minutes, then whisk in the oil and add the

tomatoes.

When squash is cool enough to handle, tease strands from the shell with a fork. Spoon 1

tablespoon of vinaigrette over each serving. Garnish with chopped parsley. May be eaten

immediately, or chilled and eaten as a cold salad.


SWEET POTATOES

Mashed Purple Sweet Potatoes with Coconut Milk

Colorful purple sweet potatoes are jam-packed with the antioxidant properties of carotenoids

and anthocyanins, just like other purple fruits and vegetables. If purple varieties aren’t

available, choose the more colorful ones you can for the biggest nutritional boost.

Ingredients:

2 medium purple sweet potatoes

6 ounces coconut milk

Sea salt to taste

Cut ends off potatoes and peel the skin if it’s too rough. If not, just scrub them well. Cut into

1” cubes and put into large pot. Add enough water to partially cover potatoes, cover and

bring water to a boil. Cook until potatoes are very soft, about 15 minutes. Drain but reserve

the cooking liquid. Add coconut milk and sea salt. Using an immersion blender or potato

masher, whip potatoes until they are smooth, adding cooking liquid as needed.


TOMATOES

Green Beans with Tomato

All the guys out there likely know of tomatoes’ lycopene content, which has been associated

with reducing prostate cancer and perhaps benign prostatic hypertrophy risk. But ladies take

note: lycopene also protects bone tissue and reduces risk of osteoporosis. This dish combines

beans and tomatoes, two vegetables that recently ranked the highest in their ability to inhibit

unwanted blood clotting.

Ingredients:


½ large onion, sliced in half, then into thin rounds

1 clove garlic, minced

1 ½ pounds green beans, tipped and cut into 2” lengths

1 large ripe tomato, chopped

½ cup water


1 tablespoon fresh or 1 teaspoon dried basil

2 teaspoons chopped fresh parsley

Sea salt and freshly milled black pepper to taste

Instructions:

Heat the oil over medium-high heat in a large skillet. Add onions and cook until translucent,

about 5 minutes.

Add garlic, beans, tomato and water.

Cover and simmer until beans are tender; time will vary based on size and age of beans.

Add basil, parsley and salt and pepper to taste.


TURMERIC

Curried Orange Lentils

What superfoods recipe book could be without turmeric? Its main active ingredient is

curcumin, which is a strong anti-inflammatory and antioxidant substance. It’s poorly

absorbed when taken plain, but black pepper can increase its absorption by 2000%. Curcumin

can actually cross the blood-brain barrier and increase brain-derived neurotrophic factor

(BDNF), which is a type of brain growth hormone. It shows promise as a treatment for brain

dysfunction, including depression and even Alzheimer’s disease.

Ingredients:

1 cup orange lentils

3 cups water

½ teaspoon salt



½ -1 teaspoon turmeric

½ teaspoon cumin

½ teaspoon coriander

½ teaspoon powdered ginger

1/8 teaspoon black pepper

2 teaspoons mustard seeds

¾ teaspoon salt

Instructions:

Rinse lentils in plenty of water, then put in a pot with the water and salt. Cover pot, bring to

a boil, then lower heat and simmer until lentils are soft, about 20 minutes.

In a small saucepan, heat the oil over medium heat, add the garlic and seasonings and stir

to coat all. When mustard seeds begin to pop, remove the pan from the heat. Transfer a few

large spoonfuls of the lentils into the spice pan, stir to gather up all the spices and then

pour back into the lentil pot. Stir and adjust seasonings.

Serve this dal alongside chicken and broccoli – or even chop them up and stir them in for a

thick stew.


WALNUTS

Chia, Rice and Walnuts with Berries

Walnuts are a great vegetarian source of omega-3 fatty acids. They have a slightly bitter taste

to them, but in turns out those bitter compounds are beneficial antioxidant phenols (walnuts

have over a dozen phenolic compounds), so they are typically most appealing when balanced

with a sweeter ingredient. Walnuts benefit cardiovascular health in multiple ways, from

decreasing LDL cholesterol to improving the function of blood vessel walls. Adding walnuts to

your diet can also reduce belly fat, risk of breast and prostate cancer.

Ingredients:

1/3 cup cooked brown rice

1 tablespoon chia seeds

½ cup coconut milk


½ teaspoon vanilla extract


1-2 tablespoons chopped walnuts

½ cup blueberries

Instructions:

Combine rice, chia seeds, coconut milk, cinnamon and vanilla in a bowl.

Let sit 15 minutes until chia seeds have absorbed the coconut milk.

Top with walnuts and berries.

This sweet combo of grains, nuts, seeds and berries makes a quick breakfast or snack that

can be pre-mixed and kept in the refrigerator overnight, ready to be grabbed in the

morning or before going out for the day.


YAMS

Baked Yams with Marjoram

Simplicity is the name of the game here. Bring this dish to your next potluck and collect

compliments as party-goers fill their stores of vitamin C, a host of B vitamins, manganese to

support the antioxidant SOD, and potassium, which can help lower blood pressure.

Ingredients:

3 medium yams, peeled


½ teaspoon dried or 2 teaspoons fresh marjoram

½ teaspoon sea salt

Preheat oven to 425° F. Cut yams into irregular chunks for eye appeal. Place in a heavy

roasting pan lined with foil, drizzle olive oil and sprinkle marjoram and sea salt over all;

toss to coat evenly. Bake uncovered 40-50 minutes, shaking pan after 30 minutes, or until

yams soften and caramelize.


YOGURT

Yogurt with Pineapple, Apricots and Pecans

Yogurt can be a great health bonus, or just another sugary, dead food. Be sure to choose plain

yogurt with active yogurt cultures and sweeten it with fruit or natural sweeteners. Stay away

from artificial sweetener, which have been shown to disrupt hormone function and lead to

overeating. Yogurt can help recolonize beneficial gut bacteria leading to better immune

system function, and can also decrease risk of type 2 diabetes and hip fracture.

Ingredients:

1 cup plain lowfat yogurt

Stevia to taste

2 dried apricot halves, chopped

1 tablespoon chopped fresh pineapple

2 tablespoons chopped pecans

Mix yogurt and stevia. Top with apricots, pineapple and pecans.


FINAL THOUGHTS

There you go! Now get yourself to the farmers market and start cooking

Also, please let me know what you think of the recipes and how I might help you further in

your desire to have your body “grow younger” as the clock moves forward. We’re all in this

together.

You can reach me any time at [email protected].

And remember that youth begins with smile…

“The most important thing I can tell you about aging is this: If you really feel that you want to

have an off-the-shoulder blouse and some big beads and thong sandals and a dirndl skirt and

a magnolia in your hair, do it. Even if you're wrinkled.”

- Maya Angelou

mailto:[email protected]

2 Maureen Garry, BA, Pn1, CTT - FlatBellyBreakthrough.com · 2016-02-10 · 4 Maureen Garry, BA,...

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