Eat Your Way to A Healthier Brain
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
- 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)
- 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.
- 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
- 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
- In a small bowl combine herbs, garlic, lemon juice, olive oil, and pepper, set aside.
- 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.
- Grill salmon fillets over a medium flame for about 5 minutes on each side. Serve immediately.
Red Quinoa & Mushroom Pilaf with Dill
- 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
- 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.
- 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.
- 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.