Eat Your Way to A Healthier Brain

11/30/2016
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Brain-Healthy Recipes

How important is food in keeping your brain sharp as you age? According to many recent studies it’s very important. Studies repeatedly use the Mediterranean diet as a blueprint for healthy eating, and a few simple recipes can start you on the path to helping your brain through your stomach.

For a downloadable PDF of the following recipes, click here

Asparagus with Lemon & Garlic

Ingredients

  • 1 lb (1 bunch) fresh asparagus, bottoms trimmed if necessary
  • 2 tbsp olive oil
  • 1 tbsp water
  • 1 clove garlic, peeled and cut in half
  • 1 lemon, juiced
  • salt and pepper to taste
  • shaved Parmesan cheese (optional)

Directions

  1. In a large saute pan with a lid, on high heat, add the asparagus, olive oil, water and garlic. Cook for about 2 minutes uncovered, or until the water has almost evaporated. Toss the asparagus with tongs, cover the pan and cook for 1 minute. Removed the lid and toss the asparagus again. Put the lid back on and repeat until the asparagus are crisp-tender, about 5 minutes. The asparagus may brown slightly in spots, which adds to pan-roasted flavor.
  2. Add the lemon juice and toss to combine. Remove the garlic, and taste for salt and pepper. Serve hot. 

Grilled Salmon with Lemon Juice & Herbs

Ingredients

  • 1 lb fresh salmon fillets
  • 1 clove of garlic, minced
  • 1/4 cup of fresh cilantro, finely chopped
  • 1/4 cup of fresh oregano, finely chopped
  • 1/4 cup of green onion, finely chopped
  • 2 tbsp of lemon juice
  • 1 tbsp of olive oil
  • 1/4 tsp of pepper

Directions

  1. In a small bowl combine herbs, garlic, lemon juice, olive oil, and pepper, set aside.
  2. Remove skin from salmon fillets. Gently rub oil and herbs onto both sides of the salmon, making sure each fillet is heavily coated with the mixture.
  3. Grill salmon fillets over a medium flame for about 5 minutes on each side. Serve immediately.

Red Quinoa & Mushroom Pilaf with Dill

Ingredients

  • 3 1/2 cups homemade or low-sodium store-bought chicken stock
  • 1 oz mixed dried mushrooms, quartered
  • 2 cups red quinoa
  • 1 tbsp olive oil
  • 8 oz cremini or white mushrooms, quartered
  • 2 shallots, coarsely chopped
  • 1/2 tsp coarse salt
  • Freshly ground pepper, to taste
  • 1 tbsp fresh thyme, finely chopped
  • 1 tbsp unsalted butter
  • 1/4 cup plus 1 tbsp fresh dill, finely chopped
  • 3 tbsp finely chopped chives
  • 2 Valencia or navel oranges, peel and pith removed, thinly sliced

Directions

  1. Bring stock to a boil; pour over dried mushrooms in a small bowl. Soak until soft, about 6 minutes. Pour liquid through a fine sieve into a bowl; set aside. Coarsely chop soaked mushrooms; set aside.
  2. Rinse quinoa thoroughly in a fine sieve; drain. Heat oil in a large pot over medium-high heat until hot but not smoking; add fresh mushrooms, shallots, and 1/4 teaspoon salt. Cook, stirring occasionally, until mushrooms and shallots have released their liquid and are slightly caramelized, about 7 mins. Add quinoa; cook, stirring, until it begins to pop and crackle, about 5 minutes.
  3. Add reserved soaked mushrooms, reserved soaking liquid and thyme to pot; bring to a boil. Stir; cover and reduce heat. Simmer until quinoa is tender but still chewy, about 20 minutes. Stir in 1/4 teaspoon salt, pepper to taste, and butter. Just before serving, stir in dill and chives; add oranges, and gently loss.

 

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