Table of Contents
Introduction 5
Abundance is as Powerful as Restriction! 6
Chapter 1 Why the Anti-Anxiety Diet? 7
What Is the Anti-Anxiety Diet? 8
Bone Broth 5 Ways 14
Chapter 2 The Anti-Anxiety Diet Ketogenic Approach 22
Why Keto? 22
Reduce Cravings with Leptin 24
How to Achieve Nutritional Ketosis 24
Phase 1: Ketogenic Protocol 25
Phase 1.5: A Gentle, Low-Carb Approach 26
Phase 2: Low-Glycemic Protocol 29
Carb Restriction and Low Leptin 30
Ketosis as a Stressor 31
Keto Recipes 32
Why Whole Foods Matter 33
Choosing Your Sweeteners 34
Applying the Anti-Anxiety Diet 36
Chapter 3 Breakfast 39
Matcha Lime Pudding with Blackberries 39
Perfect Egg Cob Salad with Fresh Herbs 40
Frittata with Greens, Butternut Squash, and Thyme 42
Steak and Eggs with Chimichurri 43
Savory Pork Hash with Sage Brussels 44
Citrus Pumpkin Pancakes 46
Low-Carb Collagen Zucchini Muffins 48
Coconut Cacao Chia Seed Pudding 49
Avocado Pudding 50
Chapter 4 Salads 51
Mellow Mama Fennel Salad 51
Summer Salad with Pickled Onion 52
Kale Salad with Squash and Pomegranate 53
Hemp Jalapeño Cabbage Slaw 54
Farmer's Market Salad 55
Sardine Caesar Salad 56
Rustic Balsamic and Vegetable Salad 57
Antipasto Salad 58
Golden Lemon Zinger with Coconut Pistachios and Shrimp 60
Chapter 5 Soups 61
Cream of Kate Soup with Crispy Prosciutto Chips 61
Zesty Creamy Carrot Soup 63
Dashi Broth Soup with Seaweed 64
Creamy Green Chili Chicken Soup 65
Thai Green Curry Chicken Soup 66
Roasted Red Pepper Bisque 68
Anti-Anxiety Diet Bone Broth 70
Chapter 6 Vegetables 71
Savory Ranch Kale Chips 71
Simple Roasted Beets 72
Braised Greens 73
Roasted Butternut Squash with Coconut Oil and Cinnamon 74
Crispy Brussels with Umi Plum Vinegar 75
Cauliflower Pine Nut Salad 76
Roasted Mediterranean Vegetables 78
Garlicky Lemon Green Beans 79
Crispy Broccoli 80
Chapter 7 Entrees 81
Herb-Crusted Pork Tenderloin 81
Kimchi Burger 82
Greek Meatballs with Fresh Herbs 84
Simple Sneaky Bolognese with Greens 86
Chicken Thighs with Braised Greens 87
Crispy Rosemary Chicken with Roasted Brussels Sprouts and Leeks 88
Macadamia Coconut-Crusted Halibut 90
Broiled Lobster with Avocado Hollandaise 91
Crispy Fish Tacos in Cabbage Cups 92
Garlicky Pesto Shrimp on Spaghetti Squash 94
Chapter 8 Kids 96
Turkey Macadamia Nuggets with Liver 97
Bacon Broccoli Egg Bites 98
Shredded Rotisserie Chicken Tacos 100
Almond Flour Chicken Tenders 101
Turkey Apple Kale Patties 102
Broccoli Bacon Sweet Potato Tots 104
Stella's Simple Wild Salmon 106
Almond Butter Banana Pancakes 107
Cinnamon Protein Nut Butter Balls 108
Chapter 9 Indulgences 110
Walnut Maca Caramels 110
Raspberry Cream Panna Cotta 111
Lemon Lavender CBD Balls 112
Hemp Nut Bars with Chocolate 114
Coconut Macaroons 116
Low-Carb Chocolate Chip Cookies 117
Chia Cherry Thumbprint Cookies 118
Keto Avocado Brownies 120
Cashew Beet "Cheese" Cake 122
Cacao Walnut Fudge 124
Truffled Rosemary Marcona Almonds 125
Smoothies and Shakes 126
Almond Butter Berry Smoothie 128
Matcha Blueberry Green Smoothie 128
Berry Cream Smoothie 129
Avocado Green Smoothie 129
Keto Citrus Burst Smoothie 129
ABC Shake (Almond Butter and Chocolate) 129
Simple Cinnamon Almond Shake 130
Cacao Coconut Cashew Shake 130
Almond Collagen Hot Cocoa 131
Macadamia Brazil Nut Milk 133
Pistachio Golden Milk 134
Anti-Inflammatory Electrolyte Elixir 135
Chapter 10 Therapeutics/Condiments 136
Bacteria-Battling Chimichurri 136
MCT Oil Ketchup 137
Simple Kale Pesto 138
Caramelized Onions 138
Avocado Hollandaise 139
Herbed Lemon Salad Dressing 139
Rustic Balsamic Dressing 140
Golden Lemon Zinger Dressing 140
Mellow Mama Dressing 141
Elderberry Gummies 142
Coconut Fruit Constipation Puree 143
Acknowledgments 144
About the Author 144
