The following is an excerpt from the book The Serotonin Power Diet
by Judith J. Wurtman, PhD, and Nina Frusztajer Marquis, MD
Published by Rodale; January 2007;$24.95US/$31.00CAN; 1-59486-346-6
Copyright © 2006 by Judith J. Wurtman and Nina Frusztajer Marquis


Shrimp and Fennel Stir-Fry
This dish also tastes good cold. If you don't like fennel, substitute white
mushrooms.

2 teaspoons olive oil
2 cups fennel bulb, cut into ¼" slices
1 teaspoon ground black pepper
2 cloves garlic, minced
1 teaspoon crushed red pepper or hot sauce
Large shrimp, uncooked, peeled and deveined
Women: 4 ounces/Men: 7 ounces
2 tablespoons lime juice

Heat the oil in a large nonstick skillet over medium heat.

Add the fennel, pepper, and garlic and cook for 5 minutes or until the
fennel is tender but not mushy.

Add the red pepper and shrimp. Cook 4 to 5 minutes, stirring occasionally,
until the shrimp are pink.

Add the lime juice and serve.

Makes 1 serving
Per serving (women): 296 calories, 29 g protein, 21 g carbohydrates, 12 g
total fat, 7 g dietary fiber, 515 mg sodium

Per serving (men): 389 calories, 47 g protein, 21 g carbohydrates, 14 g
total fat, 7 g dietary fiber, 645 mg sodium


--------------------------------------------------------------------------------

Fast Creamy Broccoli Rice
Two kinds of cheese give this recipe a savory taste.

2 tablespoons low-sodium chicken broth or water
1 package (10 ounces) frozen broccoli spears
Instant rice, white or brown, cooked according to package directions
Women: 1½ cups/Men: 2 cups
2 slices fat-free American or Swiss cheese singles
1 tablespoon Parmesan cheese
Ground white pepper

In a large skillet over medium-high heat, heat the chicken broth and
broccoli spears until the broccoli is thawed. Add the rice and stir to mix.
Top the rice with American or Swiss and Parmesan cheeses and heat, stirring
occasionally, until the cheese is melted. Season with pepper to taste.

Makes 1 serving
Per serving (women): 430 calories, 32 g protein, 71 g carbohydrates, 2 g
total fat, 10 g dietary fiber, 562 mg sodium

Per serving (men): 512 calories, 34 g protein, 90 g carbohydrates, 3 g total
fat, 10 g dietary fiber, 565 mg sodium


--------------------------------------------------------------------------------

Pasta Shells with Smoked Salmon
This recipe creates a sophisticated dish worthy of guests.

Small pasta shells or orecchiette (ear-shaped pasta), cooked according to
package directions
Women: 1½ cups/Men: 2 cups
½ tablespoon butter
1 cup thinly sliced Savoy or green cabbage
¼ cup water or chicken or vegetable broth
½ cup frozen peas
Chopped smoked salmon (for lower sodium, use cooked salmon)
Women: 2 ounces/Men: 4 ounces
2 tablespoons fat-free sour cream
Salt (optional)
Ground black pepper
½ cup snipped fresh dill

Put the cooked pasta in a large bowl.

Heat the butter in a nonstick skillet over medium heat. Add the cabbage and
sauté until soft, about 6 minutes. Add water or broth and bring to a simmer.
Turn off the heat and add the peas. Stir the mixture into the pasta.

Add the smoked salmon and sour cream, then salt (if desired) and pepper to
taste. Sprinkle with dill just before serving.

Makes 1 serving

With smoked salmon
Per serving (women): 456 calories, 25 g protein, 68 g carbohydrates, 10 g
total fat, 10 g dietary fiber, 1,275 mg sodium

Per serving (men): 604 calories, 38 g protein, 84 g carbohydrates, 13 g
total fat, 8 g dietary fiber, 2,409 mg sodium

With fresh salmon
Per serving (women): 491 calories, 28 g protein, 68 g carbohydrates, 12 g
total fat, 8 g dietary fiber, 170 mg sodium

Per serving (men): 672 calories, 44 g protein, 84 g carbohydrates, 17 g
total fat, 8 g dietary fiber, 200 mg sodium


--------------------------------------------------------------------------------

Curried Thai Sweet Potato and Chicken Soup
Look for fat-free coconut milk and curry powder in the ethnic-foods section
of your supermarket. Cilantro can be found in the herbs section of the
produce department.

Sweet potatoes, peeled and cut into ½" chunks
Women: 8 ounces/Men: 12 ounces
2 cups low-sodium chicken or vegetable broth
1 teaspoon canola or vegetable oil
½ medium onion, chopped
1 1" piece fresh ginger, peeled and minced (optional)
2 teaspoons Thai curry powder
4 tablespoons canned fat-free unsweetened coconut milk
2 tablespoons lemon juice
Cooked chicken breast, shredded
Women: 2 ounces/Men: 4 ounces
Ground black pepper
1 sprig fresh cilantro or 1 teaspoon dried coriander

In a large soup pot over medium heat, simmer the sweet potatoes in the broth
for 15 minutes until tender.

Heat the oil in a skillet over low-medium heat and sauté the onion and
ginger (if desired) until soft, about 4 minutes. Stir in the curry powder.

Add the curry-onion mixture to the sweet potatoes and broth in the soup pot.

Add the coconut milk, lemon juice, and chicken and heat until the soup is
just about to boil, approximately 2 minutes.

Season with pepper to taste.

Pour the soup into a bowl and garnish with cilantro.

Note: Do not use canned sweet potatoes in syrup. To save time, try frozen
skinned sweet potatoes instead.

Serve with steamed spinach.

Makes 1 serving
Per serving (women): 435 calories, 20 g protein, 76 g carbohydrates, 6 g
total fat, 10 g dietary fiber, 259 mg sodium

Per serving (men): 699 calories, 52 g protein, 104 g carbohydrates, 8 g
total fat, 14 g dietary fiber, 370 mg sodium


--------------------------------------------------------------------------------

Casablanca Onions
This dish is so tasty you will want to make extra.

Cooking spray
1 teaspoon olive oil
2 sweet or Vidalia onions, thickly sliced
½ teaspoon coriander
¼ teaspoon cumin
¼ teaspoon cinnamon
4 ounces jarred tomato sauce (optional: low-sodium variety)
¼ cup low-sodium vegetable or chicken broth
1 tablespoon raisins or dried currants
1 bay leaf
½ teaspoon brown sugar
Ground black pepper

Coat a skillet with cooking spray and heat over low-medium heat. Add the
olive oil and onions and sauté until soft, about 8 minutes. Remove the
onions from the skillet. Add the coriander, cumin, and cinnamon to the
skillet and sauté for 1 minute.

Return the onions to the skillet; add the tomato sauce, broth, raisins or
currants, and bay leaf; and cook for 30 minutes or until the sauce is thick
and the onions are very tender.

Remove from heat and remove the bay leaf.

Stir in the sugar and season with pepper to taste.

Makes 1 serving
Per serving: 108 calories, 3 g protein, 20 g carbohydrates, 2 g total fat, 4
g dietary fiber, 18 mg sodium

Reprinted from: The Serotonin Power Diet: Use Your Brain's Natural Chemistry
to Cut Cravings, Curb Emotional Overeating, and Lose Weight by Judith J.
Wurtman and Nina Frusztajer Marquis © 2006 Judith J. Wurtman and Nina
Frusztajer Marquis. Permission granted by Rodale, Inc., Emmaus, PA 18098.
Available wherever books are sold or directly from the publisher by calling
at (800) 848-4735.

Author
Judith J. Wurtman, PhD, has been recognized worldwide for decades of
pioneering research into the relationship of food, mood, brain, and
appetite. Dr. Wurtman received her PhD in cell biology from MIT and took
additional training as an NIH Postdoctoral Fellow in nutrition/obesity. The
author of five books for the general public, she has written more than 40
peer-reviewed articles for professional publications.

Nina Frusztajer Marquis, MD, received her master's degree in nutrition from
Columbia University and her medical degree from George Washington
University. Her articles on weight, stress, and lifestyle have appeared in
numerous publications. With Judith Wurtman, she founded the Adara Weight
Loss Centers in the San Francisco Bay Area, where she lives, and in Boston,
where Dr. Wurtman resides.

For more information, please visit www.serotoninpowerdiet.com