Transcription
Free Gift!Recipes forAdrenal Fatigue28 stress-free recipes forAdrenal Fatigue sufferersDorine Lam, MS, MPH, RDNPage 1Dr. Michael Lam, MD, MPH
IntroductionThese recipes are designed for those battling Adrenal FatigueSyndrome (AFS). It is an attempt to rebuild the body’s nutritional baselinethrough a fundamental facet of life: food. As a team of nutritionalprofessionals helping people recover from AFS, many of whom arebedridden and in a catabolic state with severe fatigue, we have observedthe wonderful, direct effects of nutrition, if done right, on a sensitiveand weak body. The nourishment concepts and strategies incorporatewholesome food principles from ancient times, when food was cherishedas a healing tool, exemplified by many biblical stories. These principleswork then and now because the human body has not changed. Theenvironment has, however. We therefore emphasize the importance ofeating whole foods, especially vegetables and easily digestible proteins,and discourage consumption of pork and scavenger-type seafood becauseof their negative effects on the digestive system. The recipes focus moreon vegetables, beans, nuts, fish, and poultry because they are easily brokendown into nutrients and are better handled by a weakened digestivesystem commonly seen in those with AFS, where the gastrointestinalassimilation is compromised. We have seen clinical proof of successwhen these dietary principles are followed. The body possesses amazingrebound capability if we only give it the tools to nurture it systematicallywith these recipes. As the body strengthens and is able to tolerate heaviernutrients, you can start adding meat strips, ground meat, and strongercheeses. We strongly recommend organic or free-range meats (free ofantibiotics and hormones). It is important to remember that every body isunique, and you are the chef in charge of your own system. Listen to yourbody, and create dishes that feel nourishing to you. We hope that peoplewith AFS use these recipes as a guide to strengthen their nutritional baseand regain wholesome balance to their health.Dorine Lam, MS, MPH, RDNDr. Michael Lam, MD, MPHPage 2
Table of ContentsIntroduction. . . . . . . . . . . . . . . . . . 2Breakfast (Pages 4 - 7)Mushroom MilletPorridge. . . . . . . . . . . . . . . . . . . . 4Buckwheat Granola Bars . . . . . . 5Red Bean BlackSesame Seed Porridge. . . . . . 6Oatmeal withWalnut and Pineapple. . . . . . . 7Appetizer (Pages 8 - 10)Cucumber Yogurt. . . . . . . . . . . . . 8Meatballs withAsian Sauce . . . . . . . . . . . . . . . . 9Spinach Patties. . . . . . . . . . . . . . 10Soup (Pages 11 - 14)Black-Eyed Peaand Kale Soup. . . . . . . . . . . . . . 11Rice and Celery Soup. . . . . . . . 12Roasted Bell Pepper Soup . . . 13Curried Butternut Squashwith Apple Soup. . . . . . . . . . . 14Salad (Pages 15 - 19)Bok ChoyPineapple Salad. . . . . . . . . . . . 15Green Bean PotatoPine Nuts Salad. . . . . . . . . . . . 16Kale Salad withAvocado. . . . . . . . . . . . . . . . . . . 17Page 3Napa and RedCabbage Salad. . . . . . . . . . . . . 18Pesto Garbanzoand Zucchini Salad. . . . . . . . . 19Entrée (Pages 20 - 23)Grilled Flank Steak. . . . . . . . . . . 20Curried Rice withVegetables . . . . . . . . . . . . . . . . 21Salmon with KetchupGinger Glaze. . . . . . . . . . . . . . . 22Lemon Chicken Breasts. . . . . . 23Vegetable (Pages 24 - 27)Asparagus with Lemon-BasilYogurt Sauce . . . . . . . . . . . . . . 24Roasted Onions withWalnut Crumbs. . . . . . . . . . . . 25Orange and Mint Peas . . . . . . . 26Stir Fry Baby Bok Choy. . . . . . . 27Dessert (Pages 28 - 31)Chia CoconutMilk Pudding. . . . . . . . . . . . . . . 28Apple Sandwiches. . . . . . . . . . . 29Yogurt Parfait. . . . . . . . . . . . . . . . 30Vanilla and Pears . . . . . . . . . . . . 31About DrLam.com. . . . . . . . . . . 32
BreakfastMUSHROOMMILLET PORRIDGEYou can use any kind of mushroomfor this recipe. Mushrooms containmany powerful antioxidants to helpbattle the free radicals damages inyour body.Serves 2Ingredients: 1/2 cup fresh mushroom, slice 1/2 cup brown rice, soakedovernight 1/2 cup millet, soaked overnight Spring onion, chopped Salt to tasteMethod: Pour boiling water to themushroom slices. Drain. In a medium size cook pot, add 4cups water, rice and millet. Bringto boil in high heat. Turn down heat, simmer till riceis cooked. Add more water ifneeded. Add salt and mushroom. Cook 5more minutes. Add chopped spring onion. Serve.Page 4
BreakfastMethod:BUCKWHEATGRANOLA BARSServes 20Ingredients A: 1 cups cooked buckwheat 3 organic apples, cored and cubed 30 dates, pitted and soaked inwater for 15 1 tsp cinnamon, (optional) 1/4 cup raw sunflower seed 1/2 cup raw honey 1 tsp saltIngredients B: 1/2 cup cranraisins 1 cup dried apricots 1/4 cup raw sunflower seeds 1/2 cup raw almondsIngredients C: 1 cup raw rolled oats 1 cup cooked buckwheat 1/2 cup raw almond, coarselychopped 1 cup raw sunflower seeds 1/2 cup cranraisinsPage 5 Follow cooking instructionto make 2 cups of cookedbuckwheat. In a food processor, placeIngredients A. Grind until smooth.Transfer the mixture to a largemixing bowl. Add Ingredients B into the foodprocessor, coarsely chop the nuts,seeds, and fruit in a few quickpulses. Add them to the bowlwith the Ingredient A mixture andcombine well. Add Ingredient C to the mixtureand combine. Form into rectangular bars. If thedough is too moist, add a pinchmore oats to the mixture. Thedough should be sticky but notrunny. The varying degrees ofchopped nuts, seeds, and fruits givethis granola an amazing texture. Place on dehydrator trays anddehydrate at 135 degrees for 4hours. Flip over and continue todehydrate for another hour. If you prefer very crunchy granolabars, then dehydrate for another8 hours after flipping. Store in air tight container or freezer.
BreakfastRED BEAN BLACKSESAME SEEDPORRIDGEBlack sesame seeds are good atnourishing the liver and kidneys, aswell as improved hair growth andhair color for anti-aging.Serves 2Ingredients: 3/4 cup red beans, soaked overnight 1/2 cup brown rice, soaked overnight 3/4 cup black sesame seeds, toasted Brown sugarMethod: Drained the red beans and brownrice. In a non-stick pan, stir fry blacksesame in medium heat untilfragrant / done. In large pot, put in drained redbeans, brown rice, brown sugarand enough water to cook. Cookin high heat until done. Check thewater level every 15 minutes. When ready to serve, add incooked sesame seeds.Page 6
BreakfastOATMEAL withWALNUT and APPLEIngredients: 1 cup organic rolled oats 1/2 cup soaked organic rawwalnuts, coarsely chopped 1/2 organic apple – coarselychopped 2 tbsp coconut oil 2 cups water Raw honey to taste Almond milk (optional) – seeinstruction below to makealmond milkMethod: Put oats, walnuts, apple , coconutoil and water into a medium pot. Bring to boil, reduce heat tosimmer for 10-15 minutes. When ready to eat add honeyand almond milk.Note: This recipe can be eaten cold.To make almond milk: Put in a VitaMix blender – 1 cupsoaked organic raw almonds,2 cups hot water – blend untilsmooth. RefrigeratePage 7
AppetizerCUCUMBERYOGURTYogurt contains a host of “good”bacteria that helps improve yourdigestive system. Yogurt is also agood source of calcium.Serves 4Ingredients: 1 cup organic whole milk plainyogurt 1/2 English Cucumber, finelychopped 3 tbsp finely chopped fresh mint Sea salt and pepper to tasteDirections: Mix all ingredients together. Keep chilled in refrigerator.Suggestions for Use: Snack: You can eat this yogurtdish alone with some crackers,carrot sticks or celery sticks. Topping or sauce: You can alsouse this as a sauce for a lamb dish. Meal: Great light dish for dinnerwith some walnuts or pistachiosadded to it.Page 8
AppetizerGarnish:MEATBALLS withASIAN SAUCE Sesame Seed and choppedparsleyMethod: Preheat oven to 400.This is a high protein snack that youcan make and store in an air tightcontainer. To enjoy as a snack, warmin the oven for a few minutes andspoon the sauce over the meatballs. In a large bowl, mix togethermeatball ingredients until wellcombined. Best to use your handand knead the mixture.Ingredients:Meatball Ingredients: Bake for 10-12 minutes, or untilmeatballs are golden and doneon the inside. 1 1/2 cup oatmeal, soaked in waterfor 30 minutes, and drained well. 1 lb. grass fed organic lean groundbeef 1 large organic egg 1/4 tsp. ground fresh ginger 2 tsp. minced garlic 1/2 cup thinly-sliced greenonions (roughly 3 stalks) 1 tsp. sesame oilAsian Sauce Ingredients: 1/2 cup hoisin sauce 2 Tbsp. soy sauce 1 tsp. sesame oil 1/4 cup rice vinegar 1 1/2 tbsp maple syrup 1 tsp minced garlic 1 tsp. ground fresh gingerPage 9 Shape into 2-inch balls, and placeon a greased baking sheet. While the meatball is baking,Mix together all of the sauceingredients until blended. Once meatballs have finishedcooking, dip each meatballindividually (using a toothpick) inthe sauce mixture. Serve warm, and sprinkle withadditional sesame seed andparsley.
AppetizerSPINACH PATTIESIngredients: 2 cups frozen spinach, thawed,squeezed out all water 1 cup soaked and drained oatmeal(can use gluten free oatmeal) 4 organic eggs 1 cup sweet white onion, finely chopped 1 cup raw or cottage cheese 1/2 tsp crushed red pepper 1 tsp nutritional yeast 1 tsp garlic powder Salt and pepper to taste 2 tbsp cold expel coconut oilMethod: Soak 1-cup dry oatmeal in waterfor one hour. Drain well. Make sure all the water issqueezed out of the spinach. Blend ingredients and form thespinach mixture into burger-sizedpatties. Heat a large frying pan overmedium heat. Add coconut oil. Pan-fry each pattie 4-6 minutes oneach side, or until golden brown. Serve as a main dish or assandwich filling.Page 10
Soup Garnish (optional):BLACK-EYED PEAand KALE SOUPThe legume family is a good source ofprotein that is low in fat. Adding kaleto the recipe increase the nutrientsthat are good for the body.Serves 10Ingredients: 1 lb dried Blackeyed Peas, washed 28 fluid oz. canned dicedtomatoes 1/2 cup quinoa Stir-fry together: 1 large yellow onion, diced 1 tsp garlic, minced 1 cup celery, sliced 1/2 tsp crushed chili pepper 1 tsp cumin seed Salt and pepper to taste 1 tbsp butter 1 tbsp olive oil Last to add: 1/2 lbs kale, cut to 2 inchesslices Mushroom seasoning to tastePage 11 Sour cream Green onion, choppedDirections: Fill pot with water covering theblack-eyed peas by two inches.Cover. Bring to boil for 2 minutes. Turnoff heat and let stand for at leastone hour. Discard water. Combine all ingredients in apressure cooker. Add 4 cups ofwater. Cook for 20 minutes afterwater is at a boiling point. Once the pressure cooker hascooled down, add the kale andcook for another 40 minutes, oruntil all ingredients are tender. Add mushroom seasoning at theend to taste. This is a thick soup. You can addmore water to the consistencyyou like. Add more seasoning ifyou want to thin the soup. When ready to serve, garnishwith sour cream and greenonions or serve as is.
SoupRICE andCELERY SOUPIngredients A: 2 tbsp olive oil 3 tbsp butter 8 oz. celery stalks, finely chopped 2 tbsp fresh parsley, finely chopped 1 bay leafIngredients B: 5 cups vegetable stock Salt to tasteIngredients C: 1 1/4 cup short-grain riceGarnish: Parmesan CheeseMethod: Put Ingredients A in large souppot, cover and cook over low heat,simmer until vegetables are tender,around 10-15 minutes. Stir often. Add in Ingredients B. Bring to boilthen reduce to low heat. Coverand simmer for 5 minutes. Add Ingredients C. Simmer tilltender, 15 minutes. Remove bay leaf. Serve hot. Sprinkle with Parmesan.Page 12
SoupROASTED BELLPEPPER SOUPServes 6Bell peppers are delicious and a greatsource of many nutrients, includingvitamins C and E, and more than30 distinctly different carotenoids.They are very low in fat, but providejust enough to facilitate absorptionof the vitamin E.Ingredients: 1 red bell pepper 1 yellow bell pepper 1 orange bell pepper 1 large onion 3 celery stalks, cut into small pieces 4 red potatoes, cut into cubes Pimiento pieces for garnish Salt and pepper to tasteMethod: Pre-heat oven to 400 degrees. Wash and cut bell peppers in 1/2and take out the seeds. Remove skins and ends of onionand cut in 6 pieces.Page 13 Put above vegetables in a bakingpan, and bake for 20 mins. In large pot, put in: celery stalks, redpotatoes, and 6 cups water or brothbring to boil. Add the baked vegetables. Bring toboil for 10 minutes. Put all ingredients in blender, blendlow. Add garlic salt, mushroom extract,cayenne pepper, olive oil. Put all things back in pot and bringto slow boil. Season with salt and pepper totaste. Serve in bowl and garnish withpimiento.
SoupCURRIEDBUTTERNUTSQUASH withAPPLE SOUPIngredients: 1 medium onion, chopped 2 tbsp grape seed oil 2 tbsp butter 1 tsp curry powder 2 medium (non-tart) apples, cubed 5 cups butternut squash, cubed 1/2 tsp crushed red chili Salt and pepper to taste 2 cups water 1/4 cup pine nutsDirections: In a large pot, stir fry together onion, oil,butter, and curry powder over mediumheat. Stir occasionally until onion is soft. Add in apples, butternut squash,chili, salt, pepper and water. Bring to a boil, cover and cook for30 minutes. Transfer the soup to a blender andadd pine nuts. Blend until smooth. Serve hot.Page 14
SaladNote of Caution:BOK CHOYPINEAPPLE SALADBok Choy is a member of the cabbagefamily in the Asian cuisine. It is highin vitamin A, C, beta-carotene whichcan help to reduce the risk of certaincancers.Serves 4Ingredients: 2 cups chopped Bok Choy 1/2 cup pineapple tidbits, drained 1/2 cup organic cherry tomatoes 1/2 tsp chopped gingerSauce Ingredients: 2 tbsp oil 1 tsp sesame oil 1 tbsp hoisin sauce 1 tbsp vegetarian oyster sauceMethod: Mix all ingredients in mixing bowl. Add sauce. Toss ingredientes together Serve in chilled bowls. Sprinkle pre-soaked anddehydrated sunflower seedsPage 15 For Estrogen Dominance andHypothyroid – substitute mixedgreen lettuce for Bok Choy.You should take the cruciferousvegetables twice a week only. For Allergies or Cancer. Substitutesea salt for mushroom extractseasoning. May use flax seed oilinstead of olive oil as a substitute. For weight loss, don’t be afraidof the oil. The oil helps maintainthe satiety and prevent you fromgetting hungry until the nextmeal.
SaladGREEN BEANPOTATO PINENUTS SALADDon’t be afraid to use nutritious goodoil in food preparation.Serves 4Partial Raw Version: 1 cup green beans, put in boilingwater for 1 mins, then chop coarsely,and refrigerate to cool 1 cup red cabbage, chopped coarsely 3 purple potato, cut into cubes 1 tbsp hoisin sauce 1 tbsp vegetarian oyster sauce 2 tbsp olive oil 2 tsp sesame oil 1/2 cup pine nuts Mix all ingredients together Serve in chilled bowlsRaw Version: Do not par boil the green beansNote of Caution: For weight loss, don’t be afraid of theoil. The oil helps maintain the satietyand prevent you from getting hungryuntil the next meal.Page 16
SaladRaw Version:KALE SALAD withAVOCADOKale is one of the most nutrientdense foods you can find in theproduce section of the market. Kalehas seven times the beta-caroteneof broccoli and ten times more lutein.Serves 6Partially Raw Version: 1 bunch of organic Kale - finelychop Add 1 tsp salt and massage theKale till it wilts Add 2 t lemon juice and massageagain 1 large organic tomato - chop 10 olives - chop Blend together till creamy: 1 avocado 2 Tbsp Olive oil 1 stalk organic celery 1 bunch of organic Kale - chop 1 tsp salt Put a little water in a pot, add 1tsp salt, add the kale, cover andcook until kale is tender. 2 tsp lemon juice Drain and chill in the refrigerator 1 large organic tomato - chop 10 olives - chop Blend together till creamy: 1 avocado 2 Tbsp Olive oil 1 stalk organic celery 1 tsp salt 2 tsp lemon juice Mix together Kale, tomato andolives in a bowl Pour in avocado mixture and mixwellPage 17 Mix together Kale, tomato andolives in a bowl Pour in avocado mixture and mixwellSuggestions for Use: For Estrogen Dominance andHypothyroid - substitute mixedgreen lettuce for Bok Choy. Donot need to do the massage stepin Raw Version. For weight loss - don’t be afraidof the oil. The oil helps maintainthe satiety and prevent you fromgetting hungry until the nextmeal.
SaladNAPA andRED CABBAGESALADServes 6Directions: 2 cups napa cabbage, chopped 1 cup red cabbage, chopped 1 cup pre-soaked sprouted wheatberries 3 tbsp chopped cilantro 1/2 cup pineapple tidbits Mix all ingredients in mixing bowl Add sauceSauce (makes enough for two uses): 1/4 cup oil2 cup apple cider vinegar2 tbsp sesame oil1 tbsp sugar1/4 tsp pepper1 tsp mushroom extractMethod: Toss and serve in chilled bowls. Sprinkle pine nuts on top of the salad.Note of Caution: For Estrogen Dominance andHypothyroid - substitute mixedgreen lettuce for Bok Choy.Page 18
SaladPESTOGARBANZOand ZUCCHINISALADIngredients: 1 small zucchini, thinly sliced 2 celery stalks, thinly sliced 1 can (15 ounces) chickpeas, rinsedand drained 2 tbsp Basil Pesto 2 tbsp freshly squeezed lemonJuice 2 tbsp chopped Italian Parsley Salt and pepper to taste Cooked chicken meat (optional),cut in cubesMethod: In a bowl, mix everythingtogether. Mix well. Serve over a bed of mixed springsalad.Page 19
EntréeGRILLEDFLANK STEAKIngredients: 2 lb flank steakMarinade: 1/3 cup grape seed oil 1/4 cup soy sauce 1 tbsp Worcestershire sauce 4 tsp Montreal steak seasoningMethod: Put marinade seasonings in 1gallon sealable plastic bag. Seal and shake the bag. Open bag, put steak in. Flip the bag over several timesto ensure the steak is well coatedwith marinade. Marinate steak 30-60 minutesflipping bag over at least once. Then cook 8-min per side formedium rare. After steak isremoved from grill or stove letstand for 5 min before crosscutting into thin slices.Note of Caution: For Estrogen Dominance – it isbest to use grass-fed orhormone free beef.Page 20
EntréeCURRIED RICEwith VEGETABLESOne of the ingredients to makekorma paste is turmeric, which hasbeen shown to have strong antiinflammatory properties.Serves 8Ingredients: 2 cups basmati rice, washed andsoaked 30 minutes (see method) 1 large onion, chopped 6 tbsp oil, olive or coconut oil 1 tbsp black mustard seed 3 tbsp Korma paste (available inIndian market or oriental market) 1 large eggplant, 2cm cubed 3 1/2 cups butternut squash, 2cmcubed 1 3/4 cup green beans, 2cmpieces 400ml can coconut milk 600ml water 2 1/2 cup baby spinach leaves Salt and pepper to tasteMethod: Put the basmati rice in a largebowl and cover with cold water.Stir until water becomes cloudy.Page 21Drain the water and repeat theprocess until the water is clear.Soak the rice for 30 minutes. In a large frying pan, add oil andonions. Cook for 5 minutes inmedium high heat or until onionis slightly golden in color. Add mustard seeds; keep stirringuntil they begin to pop. Add in Korma paste, stir and cookfor 1 minute. Add the eggplant, stir-fry for 5minutes Add the butternut squash, greenbeans, rice and 2 tsp salt, mix well. Add coconut milk and water.Bring to boil. Reduce heat. Cover and simmer untilvegetables and rice is cooked,around 15-18 minutes. If neededadd in more water so not toburnt. The rice should not bemushy and clumped together. Remove lid; put the spinachleaves on top. Cover lid; turn off heat. Let standfor 5 minutes. Gently stir in the wilted spinachthrough the rice. Season with additional salt andpepper for taste. Serve.
EntréeSALMON withKETCHUPGINGER GLAZEIngredients 4 salmon steaks (each 8 to 10ounces and 1 inch thick) Salt and pepperSauce Ingredients: 1 tbsp fresh orange juice1 tbsp ketchup1 tbsp vegetarian oyster sauce1/8 tsp grated fresh ginger1 tsp honeyMethod: Season both sides of the salmonsteak with salt and pepper. In a small bowl, whisk together all thesauce Ingredients. Heat broiler. Place salmon on a baking sheet, linedwith aluminum foil. Baste the salmon with the sauceingredients and broil 4 inches fromthe heat source for 2 minutes. Turn the salmon over, baste with thesauce ingredients, broil for 2 minutes. Baste again, broil for 2 minutes.Page 22
EntréeLEMON CHICKENBREASTSIngredients 1/4 cup good olive oil 3 tablespoons minced garlic(9 cloves) 1/3 cup dry white wine 1 tablespoon grated lemon zest(2 lemons) 2 tablespoons freshly squeezedlemon juice 1 1/2 teaspoons dried oregano 1 teaspoon minced fresh thymeleaves Kosher salt and freshly groundblack pepper 4 boneless chicken breasts, skinon (6 to 8 ounces each) 1 lemonMethod: Preheat the oven to 400 F. Warm the olive oil in a smallsaucepan over medium-lowheat, add the garlic, and cook forjust 1 minute but don’t allow thegarlic to turn brown. Off the heat,add the white wine, lemon zest,lemon juice, oregano, thyme, andPage 231 teaspoon salt and pour into a 9by 12-inch baking dish. Pat the chicken breasts dry andplace them skin side up over thesauce. Brush the chicken breastswith olive oil and sprinkle themliberally with salt and pepper. Cutthe lemon in 8 wedges and tuckit among the pieces of chicken. Bake for 30 to 40 minutes,depending on the size of thechicken breasts, until the chickenis done and the skin is lightlybrowned. If the chicken isn’tbrowned enough, put it under thebroiler for 2 minutes. Cover thepan tightly with aluminum foiland allow to rest for 10 minutes.Sprinkle with salt and serve hotwith the pan juices.
VegetableASPARAGUS withLEMON-BASILYOGURT SAUCEAsparagus is a great anti-aging anddetox our system vegetable. It is highin potassium, vitamin A, folate andglutathione - a potent antioxidantthat protect cells from free radicals.Serves 4Ingredients: 1 lb asparagus spears 1/2 cup low-fat Greek yogurt 2 tbsp chopped fresh basil 1/2 tsp grated lemon rind 2 tbsp fresh lemon juice 1/4 tsp salt 1/4 tsn freshly ground blackpepperMethod: Snap off tough ends of asparagus.Cook in boiling water to cover2 minutes or until crisp-tender;drain. Immediately put asparagusinto ice water; drain. Combine yogurt and remainingingredients. Serve over asparagus.Page 24
VegetableROASTEDONIONS withWALNUTCRUMBSServes 10Ingredients: 2 large sweet white onions, cutcrosswise into 1/2 inch-thickslices Extra Virgin Olive Oil Salt and black pepper, to tasteToppings: 8 tbsp ground walnuts, toastedand ground 2 tbsp butter, melted 1 tbsp finely chopped parsley 1 tsp minced garlic 1/4 tsp poppy seeds 1 tsp sesame seeds 1/2 tsp ground oregano 1/4 tsp ground thymeDirections: Heat oven to 450 . On a foil-lined baking sheet,brush the onion slices liberallyPage 25with oil, season with salt andpepper. Bake for 10 mins until soft andlightly caramelized, about 15minutes. Turning once, try not tobreak the onion apart. While the onion is baking, stirtogether the toppings ingredientsin a small bowl. When the onion is lightlybrowned, take it out of the oven.Divide the toppings equally all theonion slices have a fair amount oftoppings. Spread evenly. Continue baking until topping isgolden brown, about 15 minutesmore.
VegetableORANGE andMINT PEASServes 8Ingredients A: 1/2 medium red onion, quarteredand thinly sliced 3 tbsp butterIngredients B: 4 cups frozen green peas 1/4 cup freshly squeezed orangejuice Salt and pepper to tasteIngredients C: 2 slices orange peel (only theorange color part), thinly sliced 3 tbsp finely chopped fresh mintMethod: In a medium skillet, heatIngredients A over medium-highheat. Add Ingredients B. Stir and cookfor around 5 minutes, the peasshould be heated through. Remove from heat and stir inIngredients C. Serve.Page 26
VegetableSTIR FRY BABYBOK CHOYServes 4Ingredients: 1 lb baby Bok ChoyIngredients A: 2 tsp olive oil 2 cloves garlic, finely minced 2 slices gingerIngredients B: 2 tbsp water 1/2 tsp salt 1/4 tsp fish sauce (optional) 1/2 tsp sesame oilMethod: Wash the bok choy. Cutlengthwise in half. Add Ingredients A to a wok or fryingpan. Turn heat to medium. Stir. When the garlic and gingerbecome fragrant, add in thebokchoy. Stir to coat the bok choy. Add Ingredients B. Cover andcook for 4-6 minutes until thebok choy is tender. Turn off heat. Drizzle withsesame oil. Serve.Page 27
DessertCHIA COCONUTMILK PUDDINGServes 8Ingredients A: 1 can of regular coconut milk, 1 can water 3-in ginger - peeled and sliced 6 small sticks cinnamon 3 whole start anise 4 whole clovesIngredients B: 2 tbsp coconut sugar 2/3 cup golden chia seeds 1/2 cup cranraisinsMethod: Put ingredients A in a medium sizepot, bring to boil. Simmer for 15 minutes. Turn off heat and let stand for 10minutes. Strain out the spices. Stir in ingredients B - mix well, sothere are no clumps. Refrigerate for 3-4 hours. Spoon into small glass. Top withmixed berries (frozen or fresh) asdesired.Page 28
DessertAPPLESANDWICHESIngredients: 1 large organic apple 1/2 tsp salt 1 cup waterFilling: Organic sunflower butter Organic raisins Granola (optional)Directions: Slice apple crosswise or horizontally,so you have several slices of appleswith the core in the center. Cut out the center with a coreremover or small round cookie cutter. Dip the apple slices in a bowl ofthe salted water or squirt withlemon juice to prevent browning. Spread sunflower butter on allthe apple slices, Sprinkle raisin and granola on halfthe apple slices. Top with the rest of the AppleSlice that has the sunflowerspread on it, with the spread sideface down to make a sandwich. OR, try it as an open face sandwich!Page 29
DessertYOGURTPARFAITStrawberries are loaded with vitaminC, a powerful antioxidant, wellknown immune booster, and fiberprovider that stimulates digestion.Blueberries contain more antioxidant power than nearly any otherfresh fruit.Serves 4Ingredients 1 1/2 cups of sugar freestrawberry yogurt (from 2-1 lbcontainer – or any flavor youchoose as long as it is sugar free) 2 cups granola 1 cup sliced fresh strawberries 1 cup of blueberriesDirections: In each of 4 parfait glasses,alternate layers of yogurt, granola,strawberries, and blueberries. You can use raspberries or applesas well. Eat as a late afternoon snack, orfor dessert.Page 30
DessertVANILLA andPEARSPears are higher in pectin thanapples, so they are effective inhelping to lower cholesterol and intoning the intestines. They are alsohypoallergenic. If you have a cough,you may want to try Asian pears.Serves 4Ingredients: 4 small pears - any kind, peeled 4 cups water 1/4 cup honey or maple syrup 1 tsp stevia powdered extract 1 slice ginger 1 small piece lemon rind 1 tsp vanillaDirections: Place all the ingredients in a saucepan. Cover pan with lid. Cook over low heat for 30minutes or until pears are justsoft. Turn pears over two times.Note of Caution: For diabetes and metabolicsyndrome - omit the honey.Use stevia to taste.Page 31
About DrLam.comDrLam.com is a free public educational website offering cuttingedge information on natural medicine. Founded in 2001 by MichaelLam, MD, nutritional medicine expert and board certified anti-agingmedicine specialist, the site features the world’s most comprehensivescientific, evidenced-based information on Adrenal Fatigue Syndrome.Dr. Lam’s mission is to educate and empower others to take control oftheir health. You can ask questions about your health concerns online.Because of his willingness to answer specific questions, Dr. Lam hashelped legions of individuals learn how to use safe, effective andclinically proven natural protocols for self- healing. This educationalservice is provided free.Other resources on the website include: Quick 3 minute Adrenal Fatigue Test to assess your adrenal function. Our free adrenal fatigue newsletter to keep you up to date on thelatest AFS research. Get the latest information presented in easy-tounderstand language. Hundreds of cutting-edge original special reports and videos by Dr.Lam on everything related to Adrenal Fatigue Syndrome. An extensive and archive-rich library of answers to questionspreviously asked by others that are certain to help you in yourrecovery from Adrenal Fatigue Syndrome. Over 30 conditioned-based health centers with specific clinicallyproven natural protocols ranging from heart health to cancer. Dr. Lam offers a worldwide, telephone-based, one-on-one,nutritional coaching service. Personalizing the natural principlesdiscussed in this book, his coaching service has successfully helpedcountless Adrenal Fatigue Syndrome sufferers recover and reclaimtheir vitality.For more information, visit DrLam.comStatements made have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure, or prevent any disease.Copyright 2016 DrLam.com - For personal use only - Do not distributePage 32
Dr. Michael Lam, MD, MPH. Page 2 Page 3 Introduction These recipes are designed for those battling Adrenal Fatigue Syndrome (AFS). It is an attempt to rebuild the body’s nutritional baseline through a
