WHO KNEW? A DIET FOR A HEALTHY BRAIN
by Sheilah Kaufman
As we get older, we have moments when we forget why we walked into a room, or where we put the car keys. We may worry that these are signs of dementia or worse. Worry no more!
Norene Gillez has done it again! Who knew there were good foods to help your brain as well as foods to be avoided. Her newest informative book The Brain Boosting Diet” Feed Your Memory (Whitecap Books) has over 200 recipes developed by Norene that will help boost your brain, and information on the science behind the recipes by Dr. Edward Wein. The book also aims to show the reader how to slow down potential cognitive decline.
The book is loaded with beautiful color photos and lots of wonderful hints and tips, including the role of supplements in a brain-healthy diet, and other interesting and fascinating information.
The book show you how the diet fits with other lifestyle measures to stave off memory loss and reduce the risk of Alzheimer’s and dementia while stressing the awareness of the 3 deadly dietary sins that put your body and brain at risk: too Much Food, too Much Sugar and Carbs, and too Much Processed Foods
You can choose a brain beneficial diet plan based on your personal preference, including plant Based, the Mediterranean diet, MIND Diet, and BBD (Brain Boosting Diet), while focusing on selective food combinations and preparation, an approach not previously published. This book belongs on every health-conscious person’s cookbook shelf. Knowledge, health, taste, and enjoyment are here for you. Visit Norene at www.gourmania.com.
MIX-AND-MATCH SMOOTHIE BOWL
dairy | pareve option | gluten-free | passover option | makes 2 servings
Turn your smoothie into a meal! Smoothie Bowls are thicker than liquid smoothies, so eat them with a spoon. Serve them in a bowl, topped with colorful fruits and crunchy nuts. Have a fun day sundae—any day!
Berry Smoothie Bowl:
1 cup frozen blueberries
1 cup frozen sliced strawberries
1 cup plain Greek yogurt (skim or 1%)
Sweetener equivalent to 1 tablespoon sugar
Toppings:
1/ 2 cup blueberries, raspberries, and/or sliced strawberries
1/4 cup slivered almonds, walnut pieces, and/or pecan halves
2 tablespoons pumpkin seeds, sunflower seeds, or chia seeds (omit for Passover)
1. In a food processor fitted with the steel blade, combine frozen berries with Greek yogurt and sweetener. Process with several quick on/off pulses, then scrape down sides of the bowl. Process 1 to 2 minutes, until blended.
2. Transfer mixture to 2 bowls. Arrange toppings in an attractive design overtop each bowl. Serve chilled.
Dr. Ed Says:
- Nutritional benefits: This recipe packs a big punch because of the fiber-loaded berries, the simple antioxidant vitamin C, and other complex antioxidants.
- Yogurt will provide some important vitamin B12, not readily available from plant sources, plus probiotic bacteria and some vitamin D. When used with the nut toppings, we get a good shot of natural vitamin E and good levels of important brain minerals, magnesium, and zinc.
MEDITERRANEAN STUFFED MUSHROOMS
dairy | pareve option | gluten-free | passover | reheats and/or freezes well | makes 24 stuffed mushrooms
These are excellent as either an appetizer or a low-carb side dish. A food processor makes quick work of preparing the stuffing. Roasted red peppers also come in jars.
24 large cremini mushrooms
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic (about 1 teaspoon minced)
1/ 2 cup roasted red bell peppers, drained and chopped (see Norene’s Notes)
1/ 3 cup chopped sun-dried tomatoes (optional)
1 package (10 oz) frozen chopped spinach, thawed and squeezed dry
2 tablespoons chopped fresh basil (or 1 teaspoon dried)
Salt
freshly ground black pepper
1/ 2 cup grated low-fat mozzarella or Parmesan cheese
1. Wash mushrooms quickly and pat dry with paper towels. Remove stems and chop coarsely, reserving mushroom caps.
2. In a large nonstick skillet, heat oil on medium. Add onion, garlic, and chopped stems. Mix well, and sauté about 5 minutes, or until tender. Stir in roasted bell peppers, sun-dried tomatoes (if using), and spinach, and mix well. Cook until most of the moisture has disappeared, about 3 to 4 minutes, stirring occasionally. If the mixture begins to stick, add a little water. Season with basil, salt, and pepper; let cool.
3. Stuff mushroom caps with the onion/garlic mixture, using a teaspoon to mound the filling slightly. Arrange stuffed mushrooms in an oblong baking dish sprayed with nonstick cooking spray. Sprinkle with Parmesan. (Can be prepared in advance and refrigerated, covered, overnight.)
4. Bake, uncovered, in a preheated 350°F oven for 15 minutes, until golden.
Norene’s Notes:
- Roasted red peppers: Preheat broiler or BBQ. Broil or grill red bell peppers until skins are blackened and blistered, about 12 to 15 minutes, turning them occasionally. Immediately place hot peppers in a bowl, cover, and let cool. Scrape off skins, using a paring knife. Rinse quickly under cold water to remove any bits of charred skin. Cut peppers in half and discard stems, cores, and seeds. Cut peppers into long, narrow strips. Refrigerate or freeze.
- Variation: Instead of roasted red peppers and sun-dried tomatoes, use 1/2 cup (125 mL) chopped red bell pepper and 1 stalk chopped celery. Instead of basil, use 1/2 tsp (2 mL) dried thyme.
- Pareve option: Omit cheese and sprinkle mushrooms with chopped almonds.
Dr. Ed Says:
- Cremini mushrooms: Mushrooms have a high and unique antioxidant content, fiber and protein contribution, and the fact that they provide good amounts of important brain vitamins and minerals. They are also very low in sugar and digestible carbs.
- Spinach is used extensively in this book because it has been highlighted as especially beneficial for brain health. This is attributed to its high content of carotenoid antioxidants, especially lutein and zeaxanthin, as well as its high content of the brain-related nutrients, vitamin E, folate, vitamin C, magnesium, and manganese.
- If you consume several mushrooms, you will get substantial levels of protein, fiber, antioxidants, vitamin C (primarily from the bell peppers and spinach), vitamin B12, folate, magnesium, and zinc.
Did you know?
Lutein and zeaxanthin have been found to be important to prevent macular degeneration in the eyes, because the eyes are linked to the brain.
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