Wholesome + Tasty Recipes For Mind Well being

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It’s never too early (or too late) to think about your brain health and the long-term effects of diet. The neurologist and professional chef Dr. Ayesha Sherzai made it super easy to follow a 30 day plan for good nutrition with an eye on your brain. In her bestselling The 30-Day Alzheimer’s Solution, a science-based cookbook and lifestyle program for brain health, Dr. Sherzai How To Make Delicious, Simple, Healthy Food That Supports Brain Health. These healthy and really tasty recipes (including some sweet surprises) are designed to help reduce brain fog and burnout, something we all could use a bit these days. Try a few of their memory-boosting recipes for your weekday or weekend meal planning beforehand.

DARK CHOCOLATE ORANGE PISTACHIO TRUFFLE

Excerpt from THE 30-DAY ALZHEIMER’S SOLUTION by Dean Sherzai, MD, PhD and Ayesha Sherzai, MD and reprinted with permission from HarperOne, an imprint of HarperCollins Publishers. Copyright 2021.

NEURO 9 ITEMS: Almonds, other nuts, flax seeds

PREPARATION: 10 minutes plus 30 minutes of freezing

COOKING TIME: none

TOTAL TIME: 40 minutes

YIELD: 16 truffles

  • 1/3 cup sugar- and dairy-free dark chocolate or chocolate chips
  • 1 cup almond flour (more as needed)
  • 3 tablespoons of monk fruit sweetness (optional)
  • 2 tablespoons of raw cocoa powder
  • 2 tablespoons of ground golden flax seeds
  • pinch of salt
  • Juice and zest of 1 large orange
  • 1/2 cup almond butter
  • 1/3 cup roasted unsalted pistachios, chopped
  • Line a small baking sheet with parchment paper and set aside.

To make a double boiler for melting the chocolate chips, take a large saucepan, set it over medium-high heat, add 2 inches of water and bring to a boil. Then place a medium-sized glass or ceramic mixing bowl on top of the pot, being careful not to let it touch the water in the pot. Place the chocolate in the bowl and let it melt, stirring frequently with a spatula to evenly distribute the heat and make it melt faster. As soon as the chocolate has melted, take it off the heat.

Mix the almond flour, monk fruit, cocoa powder, linseed, salt and orange peel in a mixing bowl. Add the almond butter and melted chocolate and stir until smooth. If necessary, adjust the consistency with additional almond flour if it’s too soft and runny, or with a little orange juice if it’s too dry and hard. You want it to feel like cookie dough, sticky enough to form into a ball.

Scoop up the mixture with a teaspoon and shape into small balls. Roll in chopped pistachios and place in the freezer for about 30 minutes before serving to allow them to set.

Store in an airtight container in the refrigerator for up to a week or in the freezer for up to a month.

GRILLED TEMPEH SATAY WRAPS

Excerpt from THE 30-DAY ALZHEIMER’S SOLUTION by Dean Sherzai, MD, PhD and Ayesha Sherzai, MD and reprinted with permission from HarperOne, an imprint of HarperCollins Publishers. Copyright 2021.

NEURO 9 ITEMS: Tempeh, peanuts (a legume), Swiss chard, spring vegetables, herbs and spices

PREPARATION TIME: 10 minutes

COOKING TIME: 15 minutes

TOTAL TIME: 25 minutes

YIELD: 3 servings

FOR THE FOOD

  • 2 tablespoons of reduced sodium tamari or soy sauce
  • EVOO spray
  • 2 teaspoons of Sriracha or other chilli sauce of your choice (or to taste), divided
  • 1/2 teaspoon each of ground turmeric and cumin
  • 1 8-ounce package tempeh, cut into 1-inch cubes
  • 2 medium yellow pumpkins or zucchini, cut into 1-inch pieces
  • Sea salt and freshly ground black pepper to taste
  • 3 wooden skewers soaked in water

FOR THE SATAY SAUCE

  • 3 tablespoons of unsalted peanut butter
  • 1/2 teaspoon of finely grated fresh ginger
  • 1 clove of garlic, chopped
  • 1 teaspoon of liquid amino acids or tamaris sauce
  • Juice of 1 large lime (or to taste)

FOR THE WRAPS

  • 6 large chard leaves, cleaned (or 3 100% wholemeal wraps)
  • 1 small red onion, thinly sliced
  • 2 small cucumbers, cut into matches
  • 2 cups mixed baby spring green
  • 2 tablespoons each of chopped fresh mint and coriander
  • Whisk the Tamari, EVOO, Sriracha sauce, turmeric and cumin in a small bowl.

Put the tempeh and pumpkin in a mixing bowl, mix with the tamari mixture and brush evenly. Season to taste with salt and pepper and stick alternately on the skewers. If time allows, marinate for 10 to 15 minutes.

Heat a grill pan over medium heat, then reduce to medium-low. Add the skewers and grill, turning often until golden and grill marks appear. You may need to spray EVOO on the skewers to keep them from sticking to the pan. Put aside.

In a small bowl, stir all the ingredients for the satay sauce until smooth and only add enough water to achieve the desired consistency. Season to taste and set aside.

Remove the grilled tempeh and pumpkin from the skewer and spread on the chard leaves. Top with onions, cucumber and baby vegetables and drizzle with the sauce. Scatter mint and coriander over the filling and roll up tightly. Halve each wrap and serve.

SWEET POTATO BEAN BURGERS

Excerpt from THE 30-DAY ALZHEIMER’S SOLUTION by Dean Sherzai, MD, PhD and Ayesha Sherzai, MD and reprinted with permission from HarperOne, an imprint of HarperCollins Publishers. Copyright 2021.

NEURO 9 ITEMS: flax seeds, oats, black beans, herbs and spices

PREPARATION TIME: 15 minutes

COOKING TIME: 30 minutes

TOTAL TIME: 45 minutes

YIELD: 4 servings

  • 2 medium-sized sweet potatoes
  • 1 tablespoon of ground flaxseed
  • 3 tablespoons of water
  • Zest and juice of 1 lime
  • 1 teaspoon of ground cumin
  • 1 teaspoon smoked paprika
  • 1 small red onion, finely chopped
  • 1 jalapeño, seeds and pulp removed, finely chopped
  • 2 cloves of garlic, crushed
  • 1 tablespoon of chipotle adobo sauce (not the pepper)
  • 2/3 cup oatmeal
  • 1 cup of black beans with no added salt, rinsed and drained
  • 4 tablespoons of chopped coriander
  • Salt and freshly ground black pepper to taste
  • Oatmeal or cornmeal for dusting

OPTIONAL SETS: tomatoes, sliced; Avocado, sliced; Sliced ​​cucumber

Prick the sweet potatoes with a fork and microwave on the highest setting until tender (7 to 10 minutes) and turn halfway. Scrape out the pulp, roughly mash and allow to cool. Alternatively, steam or roast the sweet potatoes.

Mix the flaxseed with the water in a small bowl and let the mixture thicken for 4 to 5 minutes.

Place the lime zest and juice, cumin, paprika, onion, jalapeño, garlic, chipotle sauce, and oatmeal in a food processor and pulse until the ingredients come together. Add black beans and cilantro, season to taste and pulse a few times to process.

Pour the mixture into a mixing bowl and shape into four patties with wet hands as the mixture will get sticky. Dust the patties with a little oatmeal and place in the freezer for 10 to 15 minutes.

Preheat the oven to 400 ° C and line a baking sheet with parchment paper or a silicone baking mat. Arrange the chilled patties on the prepared baking sheet and bake for about 15 minutes, then turn over and bake for another 5 minutes.

Recipe notes

  1. Serve on a sprouted wholemeal bun or on a bed of green with cashew ranch dressing (page 207).
  2. For a little crunch, add 2 to 3 tablespoons of soaked sunflower seeds to the burger mixture.

CHOCOLATE HAZELNUT CRUST WITH BERRIES

NEURO 9 ITEMS: hazelnuts, pistachios, berries

PREPARATION TIME: 30 minutes

COOKING TIME: 10 minutes

TOTAL TIME: 40 minutes

YIELD: 16 servings

  • 3 cups toasted unsalted hazelnuts
  • 8 large Medjool dates, pitted (9 if small)
  • 3 tbsp cocoa powder or unsweetened cocoa powder
  • Pinch of sea salt

FOR THE COCO-HAZELNUT BUTTER

  • 3 cups toasted unsalted hazelnuts
  • 4 tbsp cocoa powder or unsweetened cocoa powder
  • 3 tablespoons of monk fruit sweetness (more to taste)
  • 1 teaspoon of pure vanilla extract
  • 1/4 teaspoon sea salt

TOPPINGS: raspberries, blueberries, strawberries, blackberries, pistachios (crushed) and mint leaves

Place raw hazelnuts in a food processor or high speed mixer. Pulsate until processed into a meal. Put the meal in a bowl and set aside.

Put the dates in the food processor and process until small pieces form a ball. Stop the processor and add the cocoa or cocoa, salt and half of the hazelnut flour. Pulse until everything is mixed. Gradually add the hazelnut flour until the batter is more shaped and sticks together.

Once you have a batter, line an 8 by 8 inch (for a thicker crust) or 11 by 7 inch (for a thinner crust) baking dish with parchment paper and press the mixture into the mold to create an even layer. Place in the refrigerator or freezer to harden into a crust.

FOR THE COCOON HAZELNUT BUTTER: Preheat the oven to 350 ° C and place the hazelnuts in a single layer on a baking sheet. Roast for 8 to 10 minutes just to warm the natural oils and loosen the skin. If raw, roast for a total of 12 to 15 minutes. This makes it easier to mix with butter.

Take the hazelnuts out of the oven and let them cool down a little. Then place on a large kitchen towel and roll the nuts with your hands, removing most of the shells. You want to get as much as you can for a creamier butter.

Leave any excess skin behind and place hazelnuts in a high speed blender. Blend on a low level until butter is formed, about 8 to 10 minutes in total, scraping off the sides as needed.

Once the hazelnut butter is creamy and smooth, add cocoa or cocoa powder, monk fruit sweetness, vanilla and salt and mix well. Season to taste and season as needed and add more vanilla if needed.

ARRANGEMENT: Take the hazelnut crust out of the fridge or freezer and spread roughly 2 to 3 tablespoons of coconut hazelnut butter on top of the crust (the aim is to get the fruit to stick to the crust). Arrange the berries in any pattern. Drizzle 2 to 3 tablespoons of butter over the fruit (you may need to warm them up slightly so that they drizzle at this point). Scatter mashed pistachios over the top and sprinkle mint leaves on top. Serve by cutting open squares diagonally.