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Scrambled Eggs with Tomatoes, Herbs, and Goat Cheese

September 9th, 2019 by Debbie Martilotta

Ingredients:
▪ 8 large organic eggs
▪ 1/2 teaspoon of sea salt
▪ ¼ teaspoon freshly ground black pepper
▪ 2 tablespoons of filtered water
▪ 1 tablespoon clarified butter or ghee
▪ 1 small tomato, roughly chopped
▪ 2 ounces soft goat cheese
▪ ¼ cup fresh herbs (chives, thyme, parsley, dill, oregano), roughly chopped

Directions:
Step 1: In a large bowl, whisk together the eggs, salt, pepper, and water.
Step 2: In a large nonstick skillet, warm the butter over medium heat until shimmering. Add the egg mixture and stir with a wooden spoon until the eggs form
soft curds, about 3 minutes.
Step 3: Fold in the tomatoes and remove the pan from the stove. Gently fold in the goat cheese and herbs, divide among four serving plates, and serve immediately.

Nutritional analysis per serving: calories 250, fat 10 g, saturated fat 15 g,
cholesterol 359 mg, fiber 0.3 g, protein 16 g, carbohydrate 2 g, sodium 480 mg
Dr Hyman

Sweet and Sour Slow Cooked Chicken

May 15th, 2019 by Debbie Martilotta

Chicken Ingredients

  • 1 1/2 lb chicken breast, cut into 1-inch pieces
  • 3 tbsp arrowroot starch
  • 1½ tbsp olive oil

Sauce Ingredients

  • 1 whole orange juice, fresh squeezed
  • ½ tbsp orange zest
  • 1 tbsp garlic, minced
  • 2 tsp ginger, pureed
  • ¼ cup liquid aminos
  • 3 tbsp RAW honey (may be adjusted down)
  • 2 tbsp sriracha
  • 1 tbsp rice vinegar
  • 2 tsp sesame seed oil
  • ¼ cup of water
  • 1½ tbsp arrowroot starch

Directions

  1. Add ingredients for chicken in a large bowl. Mix everything together, ensuring the chicken pieces are coated, then set aside.
  2. Mix all ingredients for sauce together except the water and arrowroot powder, and set aside.
  3. Set a large nonstick skillet on medium heat and add olive oil. Once the oil is hot, add the chicken pieces and cook until the outsides are seared golden brown, about 6 minutes. The chicken does NOT have to be cooked all the way through at this point since it will finish cooking in the slow cooker.
  4. Add the chicken pieces to the slow cooker and pour in the sauce. Add the 1/4 cup of water if needed to cover chicken. You can also add additional orange juice or liquid aminos.
  5. Cook on high for no more than 2 hours, or on low for 2-3 hours.
  6. About 30 minutes before the end of the cooking cycle, remove the lid and stir the ingredients.
  7. Add arrowroot powder for thickener and additional liquid if needed. Stir everything together again and replace the lid, allowing the sauce to thicken as chicken finishes cooking.
  8. Serve the chicken on riced cauliflower. Garnish with sesame seeds and green onion and enjoy!

277 Calories, 13 g Carbs, 36 g Protein, 9 g Fat

 

Tzatziki Sauce

May 1st, 2019 by Debbie Martilotta

Tzatziki Sauce Is A Traditional Greek Sauce That Is Good On Just About Everything. This Easy Refreshing Cucumber Sauce Only Takes 10 Minutes To Make And Is Very Versatile. This Classic Recipe Is Always A Hit!

Ingredients
2 cups plain Greek yogurt*
1 cup minced, seedless cucumber
2 tablespoons fresh lemon juice
2 garlic cloves minced
2 tablespoons finely chopped fresh dill
Salt and pepper to taste

Instructions
In a medium bowl, combine Greek yogurt, cucumber, lemon juice, garlic, and dill. Stir until well combined. Taste and season with salt and pepper. If you have time, chill before serving. Will keep in the refrigerator 2-3 days. Stir before serving.

*Protein count will depend on your choice of yogurt, look for high protein, single ingredient options.

This sauce/dip is best alongside fish or meat, stirred into drained, canned tuna or as the STAR of your fresh vegetable tray.

Muscle: The Organ of Longevity, a Broken Brain Podcast

August 22nd, 2018 by Debbie Martilotta

We use our muscles every day, from our brain to our quads, for the smallest and the biggest tasks. Muscles make up an impressive 45% of our body mass. Did you know that muscle is an endocrine organ and regulates metabolism? Did you know that using your muscles can actually help reduce systemic inflammation?

Today on The Broken Brain Podcast, Functional Medicine practitioner Dr. Gabrielle Lyon joins our host, Dhru Purohit, to talk about muscles and optimizing our body composition by eating protein, strength training, and more. Dr. Lyon specializes in muscle-centric medicine and works with her patients to fine-tune metabolism, balance hormones, and transform body composition.

If you want to learn all about protein, and what it can do for your muscles, how it can increase your energy, and increase your longevity, I hope you’ll tune in to our podcast.

In this episode, we dive into:

Muscle: The organ of longevity (2:18)
Obesogenic sarcopenia—what does that mean? (5:08)
Brain and muscle health in the aging (8:13)
Importance of maintaining muscle (10:18)
Everything you need to know about protein (13:21)
Sources of protein (15:58)
Plant-based protein (18:04)
Dr. Lyon’s personal daily diet (20:18)
Aging healthfully (25:26)
Building muscle—where to start? (27:51)
How do I prioritize protein correctly in my daily diet? (32:55)
Dr. Lyon’s favorite protein supplements (36:06)
How can the right protein change my life? (37:43)

I hope you enjoy this conversation as much as I did.

Wishing you health and happiness,
Mark Hyman, MD