Entries Tagged 'Recipes' ↓

My previous post on foods that are good for the brain has received a lot more attention than I had anticipated.  So, to that end, I would like to expound on some foods that I personally enjoy that are especially good for your brain.  Walnuts and Avocados are the top 2 brain foods for me.  Walnuts are easy to snack on and are especially tasty when paired with dried fruit such as dates, raisins, dried cranberries or whatever you choose.  It’s nature’s candy without all that gunk and junk – truly all natural.  Really, any nut and dried berry mix is very tasty and I encourage you to try out different combinations to see what is tastiest for you.  Almonds are a really good nut to eat as well.  They provide a boost of energy for the brain.  The almond contains phenylalanine, this little chemical works in conjunction with our cognitive processes and supports a healthy neurological functioning of the brain.

So, I’ve only mentioned snacks thus far.  I will focus on some common and also some not so common foods that contain bits of goodness that you have overlooked.  Anchovies and sardines are a great source of DMAE.  Anchovies taste great on pizza and don’t forget Caesar Salad.  These are just a few ways you can incorporate anchovies into your diet and extract all of that DMAE goodness these fish have to offer.  In Asian cuisine, fish sauce is derived from anchovies and therefore is also a great source of DMAE.  If you are unfamiliar with Asian foods, fish sauce may be a bit intense at first and may take some getting used to.  Fish sauce is extremely salty and is used sparingly.

Another great fish to consume is Wild Alaskan Sockeye Salmon known for its rich Omega 3 content.  The reason I specify the Wild Alaskan Sockeye Salmon is due to the cleanliness of their habitat and therefore their flesh.  Any salmon would be better than no salmon so, if you don’t find the Wild Alaskan Sockeye Salmon, go for any salmon that you are drawn to.   It is through the consumption of these Omega 3s that DHA production is made possible.  DHA is the most abundant fatty acid in the brain.  Keep in mind – fresh is best (if possible, check the clarity of the fish’s eyeball to determine freshness – cloudy is no good, you’re looking for transparent clarity)  Salmon is such a versatile fish, it’s hard to go wrong in preparing it.  A few posts ago, I provided a fool proof recipe for broiled salmon – check it out here.

Eggs also provide a great source of DHA.  Even for people who don’t particularly enjoy cooking, eggs are a quick and easy way to boost your DHA levels.  Omelets are a great way to incorporate vegetables into your diet with minimal effort on your part.  If the omelet is your main meal, 3 eggs are the culinary standard and will provide enough coverage for a pocket of vegetables.  Spinach and mushroom is my personal favorite.  Also, don’t forget to add your sliced hard boiled egg to that Caesar Salad.  As you can see, the Caesar Salad is an appetizing way to consume anchovies and eggs, DMAE and DHA respectively.  Just take it easy on the dressing and you’re good to go!

Freshly juiced vegetables are a prime source of phytonutrients.  You can check out an in depth description of phytonutrients in my previous post: “What You Need to Know about Juicing, Polyphenols and Preventing Alzheimer’s“  My personal favorite vegetable juice combination is carrot, beet, kale, garlic, ginger and apple.  A few ounces of this vegetable juice and you’ll be ready to tackle all of life’s challenges with ease.  I just recently rediscovered the wonderful benefits of juicing and I hope all of you choose to improve your life with the simple incorporation of fresh vegetable juice daily.  I’ve tried a plethora of energy drinks from coffee to Red Bull and I must say that ounce for ounce the vegetable juice gives me the biggest boost of all energy drinks.  It’s amazing.  My smitten relationship with juicing has been rekindled by a good doctor friend of mine and it is appreciated.  You can juice about any vegetable.  I choose vegetables high in phytonutrient density and also vegetables that I wouldn’t particularly use in cooking on a daily basis.

So, let’s recap some of the foods that are good for the brain that we just discussed.

• Walnuts
• Almonds
• Avocados
• Anchovies
• Sardines
• Dried Fruit
• Salmon
• Eggs
• Vegetable Juice

I hope you find it easier to incorporate these brain foods into your diet in some form or another.  These are foods that are really good for the brain.  Please leave comments and suggestions on other foods you may be interested in exploring.  Post a recipe even.  Happy eating everyone and most of all have fun with it!

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Ok, so, maybe you’re new at this whole juicing thing and maybe, just maybe you’re a bit skeptical as to how your pallette will accept these new flavors in juice form.  Before I share some of my favorite concoctions, I want to emphasize that juicing is an efficient way for your to receive phytonutrients from vegetables that you might not otherwise get for whatever reason – I’m guessing it’s maily due to the fact that you don’t particularly enjoy vegetables.  Well, I am not saying that you will particularly enjoy the flavor of vegetable juice but, I am willing to bet that juice is much, much easier to take down than a heaping serving of those good ole greens that mamma always wanted you to eat.  So, without further ado, I present to you Juicing for Newbies.

The Breville 800 JEXL

Ultra-Newbie Cocktail

• 3 Carrots
• 1 Apple

Adventurous Newbie Cocktail

• 3 Carrots
• 1/2 Apple
• 1/4″ slice of Ginger (adjust to taste)

Fearless Newbie Cocktail

• 2 Carrots
• 1/2 Apple
• 1/2 ” slice of Ginger
• 1/2 Beet
• 3 sprigs Kale

The Better Brain Blog Cocktail (the garlic makes this one pretty challenging)

• 2 Carrots
• 1/2 Apple
• 1/2″ slice of Ginger
• 1/2 Beet
• 5 sprigs of Kale
• 1 clove Garlic (yes, raw garlic)

I hope these recipes help you acclimate and gravitate towards a juicing lifestyle.  As far as the juicers themselves go, me and my friends have done a bit of research and the Breville 800JEXL came out the winner.  Definitely, the best bang for the buck!

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Broiled Salmon for Dummies

Ingredients:

• 1 Wild Alaskan Sockeye Salmon fillet (rich in DHA)
• 1 Lemon
• 1 Tablespoon Olive Oil
• Pinch of Salt

Preheat your broiler to “Hi” or 475 degrees.  On a baking sheet, place your salmon fillet skin side down.  Drizzle with a little lemon juice.  Drizzle with a little olive oil (1 Tablespoon).  Make sure your oven rack is adjusted to be about 1 foot away from the flame.*  After your oven has been on for about 10 minutes, place the baking sheet with the salmon skin side down onto the rack.  Now, you’ll have about 7-10 minutes to kill.  Maybe, you can come check for any new postings at betterbrainblog.com  Lolz, simply a suggestion.  Ok, now, what you’re looking for is a nice golden brown starting to form that slightly charred crust on your salmon fillet.  Once that is achieved, switch off the oven, take out your fish, sprinkle a smidge of salt and let it rest for 1 minute.  Garnish with lemon wedge and enjoy your freshly broiled DHA!

*For those of you with that old skool broiler that resides at the very bottom of your oven, kick your temperature down to 420 degrees since you won’t have the option for adjusting those racks.

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