Nutrition Corner


chopped 1 small shallot, finely chopped 2 tablespoons finely chopped cilantro


leaves 8 cups baby salad greens


Start by hard-boiling the eggs. Fill a


Ultra Shake Ready In 5 minutes - Serves 1 This shake provides all of the essential


protein, omega-3 fatty acids, fiber, antioxi- dants and phytonutrients for detoxification. Itwill balance your blood sugar and help you maintain a healthy blood sugar level throughout the day. INGREDIENTS 2 scoops pea protein powder 1 tablespoon flaxseed and borage oil 2 tablespoons ground flaxseeds 1/2 cup frozen or fresh non-citrus, low-


glycemic fruit such as blueberries, black berries, cherries or raspberries 6 ounces filtered water 1 tablespoon nut butter (almond,


macadamia, cashew, pecan or sunflower seed) or 1/4 cup nuts (such as almonds, wal- nuts, pecans, cashews or any combination) soaked in water overnight 1 handful of ice if not using frozen fruit Combine all ingredients in a blender. Blend on high-speed until smooth, about


2 minutes. If the shake is too thick, add more water


until you reach a desired consistency. Pour smoothie into your favorite glass


and enjoy! Nutritional analysis per serving (1 cup) calories 377 • fat 17 g • saturated fat 3 g


• cholesterol 0 mg • fiber 14 g • protein 12 g • carbohydrate 47 g • sodium 129 mg


Curried Egg Salad (and how to make


the perfect hard-boiled eggs) Ready In 50 minutes (including boiling


and cooling eggs) - Serves 4 This recipe from my new book, Eat Fat,


Get Thin spices up standard egg salad with an Indian-style twist. Hard-boiled eggs last up to a week in the refrigerator, so you can use them for a snack or to make this quick salad for lunch. We are including a cooking bonus: the best technique for easy-to-peel hard boiled eggs! INGREDIENTS 3 tablespoons white vinegar 2 plus 1/4 teaspoons sea salt 8 large omega-3 eggs 1⁄2 cup organic mayonnaise 2 tablespoons plus 2 teaspoons mild


curry powder 2 tablespoons fresh lime juice 2-inch piece fresh ginger, peeled and


finely zested (1 tablespoon) 1⁄4 teaspoon freshly ground black pepper 2 pinches cayenne pepper, or more to


taste for added heat 2 large ribs celery, trimmed and finely


medium (3 to 4 quart) pot about half full with water. You will want enough water to cover the eggs once they are placed in the pot. Over medium-high heat, bring the water almost to a boil. Add the vinegar and 2 tea- spoons of the salt, and then gently sub-merge the eggs into the water. To make it easy, use a slotted spoon or a long-handled flat mesh strainer. Turn the heat down to low, and sim- mer the eggs for 15 minutes. While the eggs are simmering, prepare


an ice bath. Fill amediumbowl half full with ice, then fill three-quarters full of cold water. Set it by the stove to chill the eggs when they are done simmering. While the eggs are boiling and cooling,


make the dressing. Add the mayonnaise to a medium bowl and stir in the curry powder, lime juice, ginger, remaining salt, pepper, and cayenne and mix until smooth. Then stir in the celery, shallot, and cilantro. When the eggs are done cooking,


remove from the pot and immediately place in the ice bath. Cool the eggs until cold. Refrigerate or use for the salad right away after peeling. Peel the eggs by cracking them all around on the edge of the sink and rolling them gently in your hands under running water. The shell should come right off. Cut the eggs into eighths, then chop.Add


the chopped eggs to the bowl with the dress- ing andmix gently. If the salad seems stiff (it will depend on the thickness of your mayon- naise), add a little water tomake it softer and creamier. Start with 1 to 2 teaspoons and add until the salad is as creamy as you like. Place 2 cups of salad greens on each of 4


dinner plates. Scoop 1⁄2 cup of the egg salad onto each plate and serve. Store leftover egg salad in a covered container in the refrigera- tor for up to 3 days. Nutritional analysis per serving (2 cups


greens and 1/2 cup egg salad) Calories 360 • Fat 33 g • Saturated fat 6


g • Cholesterol 495 mg • Fiber 2 g • Protein 16 g • Carbohydrate 8 g • Sodium 350 mg


Baked Cod with Thyme - 4 Servings Prep: 5 mins Cook: 15 mins Ready In: 20 mins Fresh cod is the best, but not always


available. When substituting with frozen fish, let the fish thaw completely in you refrigerator before cooking it. Ingredients 1 1/2 Pounds Cod Fillets 1 Tablespoon Olive Oil 1 Teaspoon Fresh Thyme 1/2 Teaspoon Sea Salt 1/4 Teaspoon Onion Powder Instructions Pre-heat oven to 375 degrees. Cut the cod into 5–ounce pieces or have


your fish provider do this for you. Combine the olive oil, thyme, salt, and onion powder in a bowl. Mix. Rub or spray a cookie sheet with olive


oil to prevent sticking (or cover the pan with parchment paper). Place cod fillets on the sheet pan. Evenly spread the herb and oil mixture over the cod. Bake for approximately 12–15 minutes


or until fish flakes easily with a fork: internal temperature of the cod should be 155 degrees.


Strawberry Panna Cotta Try this luscious, dairy-free, rich, silky


and smooth panna cotta to finish your meal. This recipe has a creamy texture from the coconut milk but holds together nicely because of the secret ingredient – gelatin. Look for unflavored gelatin that is sourced from grass-fed, healthy animals to add both an excellent source of pure protein and tex- ture to desserts, snacks and smoothies. Enjoy! Ingredients 1 15 oz can full fat coconut milk 1 pound Fresh strawberries (organic)


rinsed, stems/leaves removed 1 teaspoon Real vanilla extract 1 teaspoon Raw Honey 2 tablespoons Gelatin 1 pinch Sea Salt (Pink Himalayan works


well) 2 tablespoons Finely unsweetened shredded coconut Instructions Grease 4 ramekins with the coconut oil. Warm the milk, berries, vanilla, and


honey in a saucepan over medium-heat for about 2 minutes. Reduce heat to the lowest setting. Using an immersion blender, blend the mixture until smooth, about 3 minutes. Add the gelatin and stir until completely


dissolved. Blend with the immersion blender so the gelatin is thoroughlymixed inwith the berry mixture, about 1 to 2 minutes. Evenly pour the mixture into the


ramekins, sprinkle each with a little salt and shredded coconut and place in the refrigera- tor to cool for an hour, or until panna cotta reaches desired consistency. Nutritional analysis per serving (1


ramekin): calories 240, fat 22g, saturated fat 19g, cholesterol 0mg, fiber 3g, protein 6g, carbohydrate 14g, sodium 95mg


Mark Hyman MD is


the Medical Director at Cleveland Clinic’s Center for Functional Medicine, the Founder of The UltraWellness Center, and a ten-time #1 New York Times Bestselling author.


For more recipes & articles please visit drhyman.com


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