10 Brain Boosting Recipes

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By Anja Atkinson

Nutrition in a Busy World

What we eat is integral to how we do in life.The time we take to care for ourselves is vital, especially in a busy world that increasingly puts environmental demands on our nervous system and brain. Hippocrates wrote "Each one of the substances of a man's diet acts upon his body and changes it in some way, and upon these changes his whole life depends, whether he be in health, in sickness, or recovery." Hippocrates, the well known Greek physician who lived around 460 BC, advocated the importance of nutrition, understanding it to be the cornerstone of his practice as a medical doctor. It seems the simplest things are often what benefit us the most. The approach to nutrition we experience in western health-care focuses often on "prevention" as a task to stave off health disorders - which doesn't take long to seem a tad dreary. Our focus could also be simply building a healthy life, one which we are meant to enjoy. Focusing on good healthy eating is one of the exquisite pleasures in life. Gathering choice foods, preparing them with imagination and sharing them with family and friends is intrinsically rewarding. Yes, we need to be informed food shoppers in a complicated food market, but it can be approached with a sense of adventure. Educating ourselves about food brings dimension to our own livelihood and generates a better understanding of ourselves and how the mind and body work together.

To thrive, the human brain and nervous system need the nourishment of many elements including vitamins, minerals, amino acids, essential fatty acids, water, air, sunshine and exercise. Our brains are made up of about 60% fat, 10% of which is Omega-3 essential fatty acids, something that can only be provided through our diet. Predominantly North Americans have very low amounts of Omega-3 on their menu. Oily fish, nuts and deep green vegetables are a good source of omega-3 fatty acids.

A few things that can impede brain and nervous system function are generally a poor diet lacking the elements mentioned above, margarine, foods containing trans-fats and hydrogenated fats, also too much sugar, excess alcohol, and a lack of exercise or adequate sleep. When the body craves essential elements needed to function, but is not satisfied by fast food and poor quality foods, we gain weight and lack energy, as we try to fill the nutritional gap with more and more empty foods. Smart nutrition and moderate exercise can break the empty cycle and rebuild the brain, nerves and body as a whole, so that we function at optimum health.

Living a Healthy Life - BBC Horizon program

Universally we want to live long, healthy, happy lives. Is nutrition the ultimate answer? In this part 1 BBC production you'll get a glimpse into the lives of people around the world and see why some folks live long and healthy lives with no special diets, no special medication and no worldly advice. If you have the time, watch the 5 part video series for a refreshing and informative look at cognitive & physical health, nutrition and what can keep us healthy throughout life.

The Recipes

This selection of recipes reflect foods that promote brain and nervous system health. Now aside from minding the fantastic nutritional value of these foods, we can all agree that we just love great tasting food. It's my pleasure to share these 10 scrumptious brain boosting recipes. 

preparation

In a large skillet, heat the oil and cook the onion and garlic over low heat for 5 minutes, stirring often. Add the tomatoes, wine and water and cook for 8-10 minutes until the tomatoes are soft. Avoid over cooking the tomatoes; brief cooking keeps their fresh taste and retains more vitamin C. Add the fish chunks and shellfish and return to a gentle boil; reduce heat to medium and cook for 5 minutes, just until tender. Again avoid overcooking. Remove from the heat and stir in the parsley, dill and lemon juice. Season to taste with salt and pepper and your meal is ready.

footnote: oily fish such as salmon, mackerel, herring, sardines are highest in omega 3 and give the brain that added boost.

1. GREEK FISH STEW

This adaptable fish stew can be made in 15 minutes from scratch. It combines any mixture of white fish, oily fish and shellfish. Also called Bouillabaisse, this is truly a brain hearty meal.

ingredients

  • 1 tbsp extra virgin olive oil
  • 1 onion or 6 shallots finely chopped
  • 2 garlic cloves finely chopped
  • 1lb fresh tomatoes peeled and roughly chopped
  • 1/2 cup dry white wine
  • 1/2 cup water
  • 11/2 lbs boneless fish cut into chunks, shrimp, mussels clams, scallops ( any combination )
  • 1/2 bunch chopped parsley
  • 2 tbsp chopped fresh dill
  • juice of 1 lemon
  • freshly ground black pepper
  • sea salt

preparation

Cook wild rice in lightly salted water according to directions and then set aside to cool. In a large salad bowl combine rice vinegar, honey, lemon juice, olive oil, salt and pepper. Then add cooled wild rice and combine vegetables, shrimp and finally edamame. Garnish with green onion.

2. WILD EDAMAME SHRIMP SALAD

Edamame are young soy beans in the pod and are an integral part of Japanese cuisine. The Japanese diet includes many brain healthy foods like edamame, green tea, ginger, fermented soy, fish and seafood. This edamame salad is enjoyable prepared with avocado or broccoli additions as well.

ingredients

  • 1 cup wild rice
  • 4 tbsp rice vinegar
  • 2 tsp honey
  • 1 tsp lemon juice
  • 2 tbsp olive oil
  • sea salt and black pepper to taste
  • 1 small carrot finely chopped
  • 1/2 orange bell pepper, finely chopped
  • 1/2 cucumber finely chopped
  • 24 small shrimp cooked and shelled
  • 1/2 cup frozen edamame beans removed from pods
  • 1 green onion chopped

preparation

Use a food processor to grind the walnuts into a course flour. In a separate bowl mix together the walnut, yogurt, egg white, Parmesan, garlic and paprika. Either add the chili sauce for a piquant, or add the herbs for a lighter taste, the choice is yours. Pour the mix into a pan and warm for 3 minutes but don't boil. Remove from heat and season to taste with salt and pepper.

Grill the vegetables first brushing them with olive oil. You can use what works best at your house for grilling, even a skillet works wonders if you don't have a hibachi. Cook the vegetables 5-10 minutes until they begin to look browned, turning occasionally. The bell pepper and zucchini can be added to the skillet about 3 minutes after the other vegetables as they tend to cook more quickly. Arrange grilled vegetables on a serving dish with the walnut dip and enjoy.

footnote: If some of these vegetables don't suit you simply go with what you enjoy, while trying to include green and brightly colored varieties.

3. WARM WALNUT DIP WITH GRILLED VEGETABLES

This is a great summer barbecue dish that compliments wild salmon or mackerel. The walnut dip provides omega-3, B vitamins, magnesium and vitamin E, that protect and feed the brain. Yes, this is a healthy meal.

dip ingredients

  • 1/2 cup walnut halves
  • 1 cup low fat plain yogurt with active culture
  • 1 egg white
  • 3 tbsp freshly grated Parmesan
  • 1/2 garlic clove crushed
  • pinch of paprika
  • 2-3 drops chili sauce (for a piquant dip) or tbsp fresh herbs chopped (basil, parsley, dill, mint)
  • freshly ground black pepper and sea salt

vegetables

  • 1 fennel bulb sliced thinly top to bottom (if you can't lay your hands on fennel, substitute with artichoke or aubergine)
  • 1 small sweet potato thinly sliced
  • 3/4 lb (300g) winter squash peeled, seeded, thinly sliced
  • 2 tsp extra virgin olive oil
  • 2 red or orange or yellow bell peppers cut into strips
  • 2 zucchini sliced lengthwise and quartered
  • bunch of asparagus trimmed
  • 1 medium red onion
  • shitake mushrooms sliced thinly

Healthy Foods - Healthy Kids

The rise in childhood disorders such as ADHD, juvenile bipolar, diabetes, autism, behavioral problems, learning difficulties and obesity are all a clear sign today's children are experiencing health disorders at a rate not seen before. A constant denominator is certainly the role nutrition plays. Development of a healthy child requires our full attention simply because our food has become complicated. With mass production farming, the use of chemical pesticides and non-organic farming methods, we are robbing essential elements from our foods. I would encourage parents to buy organic if possible, choose high quality vitamin supplements for children and consider adding an omega-3 supplement to the family menu.

The topic of nutrition may well be the most relevant topic we are facing today and going into our future. Author and speaker Frances Moore Lappe (Diet for a Small Planet) is a wonderful source of current events insight into today's food and nutrition challenges. Frances points out that food is abundant in our world, we simply don't manage our resources well. Her current book written with her daughter Anna, entitled "Hope's Edge, the next Diet for a Small Planet", is written along the same lines as the original, covering relevant discussion on present day food concerns on the planet. You can check out what Frances is up to at www.smallplanet.org

The videos below are short promotions for certified nutritionist Mary Toscano's educational dvd's. I'm sharing it here for parents interested in learning more about their children's brain development as well as overall health for the family. I was interested in what Mary had to say because she shares her own dramatic transforming health and nutrition journey on her website. She is sincere in her interest to help others learn more about nutrition coming from a place of personal experience. Her website is www.marytoscano.com if you would like to learn more.

The Child's Developing Brain - Fabulous Fats

Sugar in your Health - Really relevant for today's Young Minds

BRAIN HEALTHY SNACKS FOR CHILDREN:

  • yogurt with sliced banana and blueberries
  • fresh cherry tomatoes
  • dried apricots and orange sections
  • tahini (ground sesame seed spread) and w/w crackers
  • baked sweet potato (a popular treat in Japan)
  • shrimp and broccoli florets with homemade dip (add ground seeds or nuts to the dip ie. walnuts, pumpkin, sunflower for added nutrients)
  • trail mix with walnuts, raisins, carob, chopped figs and dried cranberries (go for organic ingredients if available)
  • frozen blueberries
  • fresh fruit salad
  • pumpkin seeds and sunflower seeds

preparation

Prepare the ratatouille before the fish. Quarter the peppers, remove stalk and seeds and grill skin side up until charred. In a 4-quart saucepan, heat olive oil over medium heat. Add garlic and onions and cook, stirring often, until softened, about 6 to 7 minutes. Add eggplant and stir until coated with oil. Add charred peppers and stir to combine cooking over medium heat for 10 minutes. Stir occasionally to keep vegetables from sticking. Add tomatoes, zucchini, and herbs and mix well. Cover and cook over low heat about 15 minutes, or until eggplant is tender but not too soft, and you're done.

Rinse the salmon fillets and season with Spike on both sides. Using 2 dinner plates, break the egg and add water on one plate and whisk until blended. On the other plate combine bread crumbs and golden flax. Coat the fish with egg on both sides and then bread the fish with the flax mix on both sides. Fry using the olive oil on medium heat until golden brown on both sides.

4. BREADED WILD SALMON AND RATATOUILLE

Chinook, Coho and Atlantic salmon are great for this dish, and are the species highest in essential omega-3 fatty acids. Ratatouille is a classic Mediterranean dish prepared frequently in french cuisine and makes a wonderful combination with the crisp and tender salmon.

Ratatouille can also be served with an egg dish for an alternative to fish (most supermarkets provide omega-3 fortified eggs that are free range and antibiotic free, if you can find these, switch for the higher nutrient value).

salmon

  • 2 wild salmon fillets
  • 1 egg
  • 2 tbsp water
  • 1/3 cup w/w bread crumbs
  • 1/3 cup golden flax ground
  • Spike salt free seasoning
  • 2 tbsp extra virgin olive oil

ratatouille

  • 1/2 cup extra virgin olive oil
  • 2 onions, thinly sliced
  • 3 red or yellow bell peppers, seeded and cut in quarters
  • 1 large aubergine cut into chunks
  • 2 zucchini thickly sliced
  • 2lbs ripe tomatoes, peeled, seeded and chopped
  • 4 garlic cloves crushed
  • 2 bay leaves
  • 1 tbsp chopped fresh thyme
  • fresh ground black pepper
  • sea salt

preparation

This goes well with a side dish of brown rice, tabouleh or salad.

Thread the scallops, oysters, shrimps, vegetables and apricots onto four long skewers, dividing the ingredients evenly among them. Place the skewers in a shallow nonmetallic dish. Put the oil, apple juice, garlic, herbs, and seasoning in a bowl and whisk until thoroughly mixed. Drizzle over the brochettes turning them to coat evenly. Cover and leave to marinate in the fridge for 1 hour. Preheat the broiler to high and place the brochettes on a rack with a broiler pan and broil for 8-10 minutes, turning occasionally. Brush frequently with left over marinade during cooking. Serve hot with rice or salad.

5. BROILED SCALLOP AND OYSTER BROCHETTES

This is an ideal summer time meal, great for the barbecue. It's simple, elegant and fun to make. The seafood contains zinc and tyrosine used in brain chemical production.

ingredients

  • 16 medium or large shucked raw scallops
  • 16 shucked raw oysters
  • 16 raw peeled shrimp
  • 2 small red or yellow bell peppers seeded and cut into 8 pieces
  • 1 zucchini, cut into 16 thin slices
  • 16 small read to eat dried apricots
  • 4 tbsp olive oil
  • 2 tbsp unsweetened apple juice
  • 1 clove garlic crushed
  • 2 tbsp chopped fresh mixed herbs
  • sea salt
  • freshly ground black pepper

preparation

Serve this dish with brown rice or pasta cooking according to directions prior to cooking the stir fry.

Blanched the broccoli florets in boiling water for 2 minutes, drain and set aside. Heat the oil in skillet adding the lamb, garlic and ginger stir frying for about 2 meats to seal the lamb. Add the broccoli, leek, carrots and pepper and continue cooking 2-3 minutes. Add the sugar snap peas and bean sprouts and cook for another 2-3 minutes. Add the apple juice, soy sauce, and black pepper and stir fry until all is tenderly cooked. Scatter the sunflower or pumpkin seeds over the dish and serve over brown rice or pasta.

6. STIR FRIED LAMB WITH GARLIC AND GINGER

This easy and quick stir fry includes sunflower and pumpkin seeds which contain zinc that promotes mental alertness. Protein in the lamb aids the production of brain-stimulating chemicals.

ingredients

  • 4 ounces small broccoli florets
  • 1 tbsp olive oil
  • 12 ounces lean lamb cut into thin strips
  • 2 cloves garlic crushed
  • 1 inch piece fresh ginger root peeled and finely chopped
  • 2 leeks washed and thinly sliced
  • 2 carrots thinly sliced
  • 1 red bell pepper seeded and sliced
  • 3 ounces sugar snap peas
  • 3 ounces bean sprouts
  • 2 tbsp apple juice
  • 2 tbsp light soy sauce
  • freshly ground black pepper
  • 1-2 tbsp sunflower or pumpkin seeds

preparation

Combine the garbanzo beans, cherry tomatoes, red pepper, cucumber, and sugar snap peas in a bowl and toss. In a small bowl add tomato juice, olive oil, vinegar, chopped herbs, sugar, and seasoning and whisk together. Pour the salad dressing over the vegetables and toss to coat. Gently add the tuna stirring in. Serve with crispbread or whole wheat bread.

7. TUNA AND GARBANZO BEAN SALAD

This is a scrumptious salad that's tres good for you. The tuna adds omega-3 and the amino acid tyrosine, a starting material in the production of neurotransmitters. Antioxidants, minerals and vitamins are present in the veggies.

ingredients

  • 1 4oz can garbanzo beans rinsed and drained
  • 8 ounces cherry tomatoes halved
  • red bell pepper, seeded and diced
  • half an English cucumber diced
  • 1 cup chopped sugar snap peas
  • 1 7 ounce can tuna in water drained and flaked
  • 4 ounces mixed salad leaves
  • fresh herb sprigs to garnish

dressing

  • 4 tbsp tomato juice
  • 2 tbsp olive oil
  • 1 tsp balsamic vinegar
  • 1-2 tbsp chopped fresh mixed herbs
  • 1/2 tsp sugar
  • sea salt
  • freshly ground black pepper

preparation

Preheat oven to 350F. Heat the oil in a saucepan and add the mushrooms, zucchini, pepper, tomato and garlic. Cover and cook for 10 minutes until vegetables are tender, stirring occasionally. Drain off excess juices and add chives and season to taste. Spoon into oven-safe individual serving dishes. Making a well in the vegetables break an egg into the center. Cover the dishes with foil and place them in a shallow baking pan filled halfway with water. Bake for 10-15 minutes. Serve with whole wheat toast.

8. BAKED EGGS WITH MUSHROOM

Eggs are a source of zinc, B vitamins and omega-3 - all brain boosters. This is simple, it looks nice and tastes delicious. It's an anytime food, perfect for breakfast, lunch or a light dinner with salad.

ingredients

  • 1 tbsp olive oil
  • 1 1/4 cups finely chopped mushrooms
  • 1 small zucchini finely chopped
  • 1 small yellow bell pepper seeded and finely chopped
  • 1 plum tomato seeded and finely chopped
  • 1 clove garlic crushed
  • 1 tbsp chopped fresh chives
  • sea salt
  • freshly ground black pepper
  • 4 medium eggs
  • fresh chives to garnish

preparation

Thread the tofu pieces onto long skewers. In a small bowl mix together the oil, ground spices and seasoning. Brush the oil-spice mixture all over the tofu and set aside on a plate and cover for 30 minutes. Cook the broad beans and green beans in a saucepan of boiling water for 4-5 minutes until tender. Drain and rinse under cool water and set aside to cool. Put the lettuce and green onions in a bowl, add the cool beans and toss. In a small mixing bowl put the tomato juice, vinegar, mustard, garlic, basil and seasoning and whisk until thoroughly mixed. Drizzle the dressing on the salad and toss. Preheat the broiler to high and place the tofu skewers on a broiler rack for 3-4 minutes on each side until lightly browned. Remove tofu from skewers and toss gently with bean salad.

9. CURRIED TOFU AND BROAD BEAN SALAD

This curried tofu dish is a good source of protein, magnesium and calcium promoting a healthy nervous system. As well as being visually pleasant to look at, it tastes great.

ingredients

  • 12 ounces tofu cut into 1 inch cubes
  • 3 tbsp olive oil
  • 1 1/2 tsp ground coriander
  • 1 1/2 tsp ground cumin
  • 1 tsp hot chili powder
  • 1 tsp ground turmeric
  • sea salt
  • freshly ground black pepper
  • 1 1/2 cups frozen broad beans
  • 1 1/2 cups green beans cut into 2 inch lengths
  • 2 cups shredded lettuce (butter or romaine)
  • 1 bunch green onions chopped

dressing

  • 6 tbsp tomato juice
  • 2 tsp balsamic vinegar
  • 1 tsp Dijon mustard
  • 1 clove garlic crushed
  • 1 tbsp chopped fresh basil

preparation

In a saucepan put blueberries, apple juice and honey and cook gently for about 10 minutes until fruit is softened. Remove pan from heat and allow to cool. Spoon the cooled fruit into small dessert bowls. Fold together the yogurt and creme fraiche and spread evenly over the blueberries and then chill for 3 hours. After chilling, preheat oven broiler to high and sprinkle the sugar over the yogurt dessert mixture. Broil dessert for a few minutes until sugar begins to caramelizes. Chill again for 10 minutes and serve.

10. BLUEBERRY BRULEE

Blueberries have compounds that boost neuron signals and help with memory and cognitive skills. Antioxidant blueberries are also a good source of vitamin C. In this scrumptious dessert you won't be thinking about the fact that it's good for you because it tastes too wonderful. You can also use blackberries for this recipe.

ingredients

  • 12 ounces blueberries
  • 1 tbsp unsweetened apple juice
  • 1 tbsp honey or maple syrup
  • 3/4 cup plain yogurt
  • 3/4 cup creme fraiche (sour cream)
  • 1/4 cup sugar
  • fresh mint springs to garnish
  • 1 tsp finely grated lemon or orange rind

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