Brain Healthy Recipes
Spring Salad
Ingredients:
Salad:
- 2 med. heads yellow endive
- 1 med. apple, sliced thin
- 1/2 cup watercress leaves
- 1/2 cup walnuts, chopped
- 1/4 cup blue cheese
Dressing:
- 1 tbsp non-fat cottage cheese
- 1 tsp. apple cider vinegar
- 3 tsp. walnut oil
- 1 small clove garlic, crushed
- Salt and pepper to taste
Directions:
Carefully remove all the leaves of the endive without breaking them. Wash and dry endive, apple, and watercress. Arrange endive leaves at bottom of each individual plate in a circle, apple slices in the middle, and watercress over the endive. Sprinkle walnuts and blue cheese on top. Place dressing ingredients in a blender or food processor and puree. Pour over salad and serve.
Servings: Makes 2 servings
Health Benefits:
This is one of the recipes for your brain because green leafy vegetables provide antioxidants and vitamins, and the oil provides healthy fats.
(Alzheimer’s Research and Prevention Foundation, 2017)
Energizing Smoothie
Ingredients:
- 1/2 cup organic blueberries, fresh or frozen
- 1 cup unsweetened pineapple juice (canned is okay)
- 1 scoop of non-GMO soy or whey protein powder
Directions:
Wash and dry blueberries. Place them in the blender together with the other ingredients Liquefy and drink as your first meal of the day. This smoothie gives you powerful nutrition and only contains 300 calories.
Servings: Makes 1 serving
Health Benefits:
Protein Powder will give you stamina to face the day; the pineapple juice is excellent as a digestion aid, diuretic and fat burner; and the blueberries are a specific brain tonic.
(Alzheimer’s Research and Prevention Foundation, 2017)
Baked Lime Chicken with Peach Salsa
Ingredients:
- 4 Chicken Breasts
- Grill Seasoning
- Lime Juice
- Red Onion
- Peaches
- Tomatoes
- Cilantro
- Avocado
Directions:
Bake Chicken with grill seasonings and a splash of lime juice. Mix chopped peaches , tomatoes, cilantro, avocado and red onion with lime juice and pour on top of chicken.
Servings: Makes 4 servings
Health Benefits:
This is another of the recipes for your brain because chicken, avocado, and peaches are all anti-inflammatory foods.
(Alzheimer’s Research and Prevention Foundation, 2017)
Sweet Salmon
Ingredients:
- 2, 1 lb fresh salmon fillets
- 1/2 gallon pure water
- 2 carrots, peeled and sliced
- 1 red pepper, thinly sliced
- 2 tbsp finely chopped parsley
- 1/2 onion, sliced as rings
- 2 med. cloves garlic, minced
- 4 slices of lemon
- 1/2 tbsp lemon juice
- 1/8 tsp sea salt
- 1/8 tsp blank pepper
- 2 tsp flaxseed oil or extra virgin oil oil
Directions:
Rinse salmon with cold water. In the meantime, bring water to a boil. Layer food in a large strainer. the first layer is made of half the carrots, red pepper, parsley, onion garlic and lemon. The second layer is made of the salmon fillets. The third layer is the remaining half of vegetables. Place strainer above boiling water. Cover and let steam until salmon is cooked, approx. 10 minutes or until salmon is cooked throughout. Arrange top layer of vegetables on one plate, and place one fillet in the center: prepare the second plate in the same way. Sprinkle flaxseed oil or extra virgin olive oil, salt and pepper, and serve.
Servings: Makes 2 servings
Health Benefits:
Salmon is an important source of omega 3 fats, healthy nutrients for the body and the brain. It provides optimal energy and nutrients that restore proper chemical balance. The vegetables provide antioxidants and vitamins. In this recipe, there is very little fat, which helps keep optimal health.
(Alzheimer’s Research and Prevention Foundation, 2017)
All statistics and referenced information on Alzheimer’s disease is base on information found at Alzheimer’s Research and Prevention Foundation. For more recipes for your brain, visit our website today!
References
Alzheimer’s Research and Prevention Foundation. (2017, March 23). Retrieved March 30, 2017, from http://alzheimersprevention.org/