11 minute read
Mother’s Day Lunch Menu
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Italian Chickpea Salad
Serves 6
The nutty component of the beans combines with juicy tomatoes, fresh garlic, and basil to build a well-balanced salad that can also act as a stand-alone side. It’s delicious on top of a crusty bread or crackers, and done in just 10 minutes.
1 16-oz. can chickpeas 2 cups cherry tomatoes, halved ½ cup minced red onion 2 cloves garlic, minced 2 Tbs. shredded Parmesan cheese (omit for dairy-free) 2 Tbs. olive oil 1 Tbs. balsamic vinegar 1 Tbs. chopped fresh basil 1 Tbs. chopped fresh parsley ¾ tsp. salt ½ tsp. dried oregano ¼ tsp. red pepper flakes ¼ tsp. freshly ground black pepper
1. Drain liquid from chickpeas and rinse thoroughly. Place chickpeas on two or three sheets of attached paper towels.
Fold paper towels over chickpeas, pick up with your hands, and gently maneuver the chickpeas in a rubbing motion, making sure not to crush them, about 30 seconds to release skins. (Don’t worry about getting every little one, but this gets most of them.) 2. In large bowl, combine chickpeas, tomatoes, onion, garlic, Parmesan, olive oil, vinegar, basil, parsley, salt, oregano, red pepper fl akes, and black pepper. Using large spoon, mix until well combined.
Per serving: 170 cal;7g prot; 7g total fat (1g sat fat); 22g carbs; 0mg chol; 480mg sod; 6g fi ber; 5g sugar
Broiled Dijon Salmon
Serves 4
For this dish, we bake then broil the salmon with a creamy, lightened-up aioli infused with mustard and fresh thyme. The aioli acts as a barrier, preventing the salmon from drying out, and as it reduces, the salmon absorbs the mustard and thyme notes. The result is a succulent piece of fi sh that melts in your mouth, all done in only 15 minutes.
1 lb. salmon Salt to taste, plus ½ tsp. Pepper to taste, plus ½ tsp. 1 large egg yolk Squeeze of fresh lemon juice ½ cup olive oil 1 tsp. fresh thyme leaves 2 Tbs. Dijon mustard ½ tsp. mustard seeds 1 clove garlic, minced Chopped chives or parsley, for garnish (optional)
1. Preheat oven to 400°F. Line sheet pan with aluminum foil. Place salmon on prepared sheet pan, pat dry with paper towel, season all over with salt and pepper, and set aside. 2. Make aioli: In food processor, combine egg yolk and lemon juice. Add a few drops of olive oil through the lid, and process a few seconds. Add a few more drops of olive oil, and process again. Repeat until the mixture begins to thicken. 3. Scrape aioli into medium bowl. Add thyme, ½ teaspoon salt, ½ teaspoon pepper, Dijon, mustard seeds, and garlic. Whisk to combine. 4. Spread aioli evenly over salmon to cover.
Bake on bottom rack of oven 7–8 minutes, until fi sh fl akes easily with fork and is cooked through. 5. After 8 minutes, turn on broiler and place salmon about 6 inches from heat. Broil 1½ minutes, or until the salmon is golden on top. Sprinkle salmon with chopped chives, if using and serve with veggies of your liking (it’s especially good with asparagus and fresh tomatoes).
Per serving: 420 cal; 23g prot; 35g total fat (5g sat fat); 1g carbs; 110mg chol; 520mg sod; 0g fi ber; 0g sugar
Lemon-Almond Asparagus
Serves 4
Asparagus is at its best in springtime, when it is in season. It has a crisp, sweet note that, when combined with fresh lemon and crushed almonds, is quite refreshing and cleansing on the palate. This recipe is very simple yet full of fl avor. Ready in under 15 minutes, it pairs well with a simple savory protein or fresh pasta salad.
1 lb. fresh asparagus, trimmed 1½ Tbs. olive oil ½ lemon, thinly sliced 1 Tbs. fresh lemon juice 1 Tbs. coconut aminos ½ tsp. sea salt ¼ tsp. freshly ground black pepper 2 cloves garlic, sliced thinly 2 Tbs. chopped roasted almonds
1. Preheat oven to 400°F. Line sheet pan with parchment paper. In large bowl, combine asparagus, olive oil, lemon slices, lemon juice, coconut aminos, salt, pepper, and garlic. Toss evenly to coat, then spread evenly on prepared pan in single layer. 2. Roast 8–10 minutes, until asparagus is crisp on the outside and tender in the middle. Remove from oven and top with roasted almonds.
Per serving: 90 cal; 3g prot; 7g total fat (1g sat fat); 7g carbs; 0mg chol; 360mg sod; 3g fi ber; 3g sugar
Strawberry and Cream No-Bake Pie
Serves 8
An easy dessert with no oven required, this recipe uses crispy brown rice cereal as the foundation for the crust. It sets up the delicate creamy top—soon to be a popular treat in your menu rotation. Prep it ahead of time, then let it chill 3–4 hours before serving. Note: If you don’t have a springform pan, you can use a pie dish.
½ cup date syrup or pure maple syrup 2 Tbs. coconut oil 2 Tbs. almond butter ½ tsp. vanilla extract ¼ tsp. salt 4 cups crispy brown rice or white rice cereal (gluten-free, if needed) 1½ Tbs. powdered beef gelatin or regular powdered gelatin 2 Tbs. water, at room temperature 2 Tbs. no-added-sugar strawberry jam 1 8-oz. carton frozen whipped topping or frozen coconut whipped topping, thawed ¾ cup Greek yogurt ½ cup chopped fresh strawberries Extra sliced fresh strawberries, for topping (optional)
1. Cut round piece of parchment paper to fi t base of springform pan. Oil sides of pan with olive oil or nonstick cooking spray. 2. In small saucepan, combine date syrup, coconut oil, almond butter, vanilla, and salt. Heat over medium heat until well mixed and creamy. 3. Add cereal to large bowl, pour in date syrup mixture, and stir with wooden spoon until mixture has the consistency of crispy rice treat batter. 4. Pour mixture into prepared springform pan and press down with spatula to pack tightly. Place the pan in freezer. 5. In small bowl or mug, stir together gelatin powder and water. Place jam in microwave-safe bowl, and microwave on high 45 seconds. Add jam to gelatin mixture, and whisk together until smooth.
In large bowl, combine whipped topping and gelatin mixture, and whisk until everything is combined. Add yogurt, and whisk again. Fold in the strawberries. 6. Remove crust from freezer. Pour strawberry mixture over crust. Freeze pie at least 3–4 hours.
7. Remove pie from freezer. Using butter knife, gently loosen sides of pan before releasing spring. Carefully remove sides of pan. Top pie with sliced fresh strawberries.
Per serving: 290 cal; 6g prot; 13g total fat (9g sat fat); 38g carbs; 0mg chol; 105mg sod; 1g fi ber; 22g sugar
After accepting Better Nutrition’s Transform from Home challenge, coworkers Abby Maher and Lisa Stockton saw dramatic improvements in their health and vitality. Here, they share their stories of amazing transformations with the help of leptin pioneer Kat James.
TRANSFORMED
FROM HOME
After transforming his own health with the help of Better Nutrition contributor and leptin pioneer Kat James—and learning of her “Transform From Home” Contest (jointly with BN)—grass-fed producer and activist John Wood began urging several of his employees at U.S. Wellness Meats in Canton, Mo., to give Kat’s program a try.
Two women who had struggled with multiple health issues stepped up to the challenge in October 2020. And the results were stunning. We hope these accounts and photos will inspire your own health transformation success.
Abby Maher, Age 30
Issues Weight, Thyroid, Cravings, Mood, Period Issues, and Energy
I’d seen my boss’s physical changes, but I rolled my eyes when Kat said I’d no longer crave carbs or alcohol—and that they would even taste “off” to me. But I knew that she’d ended her own deadly eating disorder with the same biochemical mechanism she’d be teaching Lisa and me, so she had my ear!
I was also excited when Kat told me that leptin helps regulate thyroid hormone production and had helped her resolve her own thyroid and autoimmune issues. I’ve struggled with my thyroid, having had half of it removed years ago, with many related health issues.
So, Lisa and I jumped into the regimen, which “flips” you into a fat-burning state pretty darn fast, as long as you avoid any food or drink that spikes your blood sugar. Mind you, so-called “keto- legal” foods like trace alcohols, lots of nuts and cheese, coffee, too much meat, and other unexpected things can thwart Kat’s protocol for leptin-sensitivity. And even if you get the carb reduction tight, it still won’t work without increasing your intake of good fats to your own individualized “threshold,” which produces a leptin-triggered appetite drop-off and energy upswing. It was counterintuitive at first, “like learning to ride a bike and deciding when to charge ahead,” as Kat says. But we soon felt our bodies and tastes adapt.
Getting Through the Detox Period
A day or so after starting Kat’s regimen, Lisa and I both hit the proverbial “energy wall” from denying ourselves any food or drink that could turn to sugar. Kat suggested specific supplements to reduce the digestive “funkiness” and muscle cramps that often accompany this transitional period. And after a couple days, I felt an upward shift in energy and a major drop in appetite—including the desire for carbs or coffee. My afternoon crashes weren’t happening, and I didn’t have any heartburn, which made it much easier to sleep. In fact, I was opening my eyes, clear-headed, before my alarm even went off in the morning!
My colleagues must have thought I was on drugs, as my regular work-
related tantrums stopped, and I literally became almost giddy that first week. All pretty miraculous. But my mind wasn’t o cially blown until my monthly cycle came and went without any down days or sleeplessness from painful cramping. Everyone noticed that Lisa and I were shrinking, but I’m sure they thought we were using big time willpower, which, incredibly, we were not.
Waving Goodbye to Swollen Hands, Thyroid Meds, & More
And then came my hands. I’d always had a chubby neck, belly, and legs, but my swollen hands have become my “leptin meter.” On Kat’s plan, everything shrunk to near-normal proportions, without my ever feeling hungry. I’m 30 pounds lighter and look like I’ve lost more, says Kat, because I’ve gained
Transform from Home Winner Abby Maher conquered her cravings, moodiness, weight, and period di culties with help from Kat James’ Program.
muscle. I’m doing things like cleaning my whole house in the morning, like it’s nothing. I can run up the stairs and not be out of breath. And while loose jeans are a great feeling, that’s not the best part. I’m now off my thyroid medication and no longer have the sluggishness, heartburn, flaky skin, and—most importantly—the creeping depression. I did have some setbacks along the way because I didn’t really get this “It’s like a at first: If you drink alcohol, it all falls apart! I’ll never forget light switch ordering that first martini after ... I don’t I started the program. After one sip, I was done. I literally need will- could not drink a second sip because it tasted awful to me. power as My taste-buds and sense of long as I smell had really changed! But if I did have more sips have my new of that martini, or ate even a few bites of carb-loaded foods, favorite foods then sure enough, my morning available.” grogginess and dread, along with the cravings, moodiness, flaky skin, and tight clothes, returned. And I’d have to go through the three-day transition back into fat burning before that incredible light feeling returned, and the cravings and discomforts vanished again. It’s like a light switch. No more eye-rolling from me. Kat was right—I don’t need willpower as long as I have my new favorite foods available. And unlike most “legal diet foods,” they’re far more appealing than what I see others eating. Lisa and I continue to inspire each other with meal ideas and physical milestones. We cheer each other on. Our boss, too. He’s quite proud of us!
