Cover image for The healthy mind cookbook : big-flavor recipes to enhance brain function, mood, memory, and mental clarity
Title:
The healthy mind cookbook : big-flavor recipes to enhance brain function, mood, memory, and mental clarity
Author:
Katz, Rebecca.
Personal Author:
Publication Information:
Berkeley : Ten Speed Press, 2015.
Physical Description:
245 pages; 26 cm
Summary:
"A collection of more than 120 recipes formulated to optimize brain health, boost memory, improve mood, sharpen the central nervous system, and more. Between digital overload, sleep deprivation, and the stress of modern life, most people's brains are constantly in flight-or-fight mode, with levels of cortisol and other hormones and neurotransmitters out of whack. Brain conditions ranging from childhood ADHD and adult depression to memory impairment are on the rise, and medications for brain conditions, if available, do only a mediocre job while generating a host of debilitating side effects. Fortunately, Rebecca Katz has harnessed the latest research on brain functioning to identify how the foods we consume can improve the brain's ability to control cognition, emotion, and physical function--all of which dictate memory, mood, and motion. These 120 recipes translate the very best of this science into the kitchen, incorporating nutrient-dense foods that best promote brain health and development from childhood through the golden years"--
Language:
English
Genre:
ISBN:
9781607742975
Format :
Book

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Summary

Summary

A collection of more than 120 recipes formulated to optimize brain health, boost memory, improve mood, sharpen the central nervous system, and more.

Depression, ADHD, memory loss, agitation: These may seem like inevitable byproducts of modern lives spent multitasking, not getting enough sleep, and operating on digital overload. But while much of the brain's work still remains a mystery, a growing body of scientific evidence suggests that the food you eat directly affects how well your brain functions. Brain health also plays a significant role in staving off diabetes, heart disease, and Alzheimer's disease.

In The Healthy Mind Cookbook , Rebecca Katz has harnessed the latest research on the brain to identify the foods that can improve the brain's ability to control cognition, emotion, and physical function--all of which dictate memory and mood. She then translates the very best of brain science into the kitchen, using delicious nutrient-dense foods as a tool for promoting a healthy mind from childhood through the golden years.

With a culinary pharmacy listing the benefits of key ingredients, complete nutritional details for each dish, and flavor-packed recipes for every meal of the day, including Avocado and Citrus Salad, Sweet Potato Hash, Turkish Lamb Sliders, and Chocolate Cherry Walnut Truffles, The Healthy Mind Cookbook will help lift the fog of everyday life so you can reach your full physical and mental potential.


Author Notes

REBECCA KATZ, MS, is an accomplished chef and national speaker who has worked with the country's top wellness professionals and taught patients and doctors at leading cancer centers about the powerful role of food in cancer care. She is the former senior chef and nutrition educator at Commonweal's Cancer Help Program, executive chef emeritus for the renowned Food as Medicine professional training in medical nutrition therapy, and co-founder of Healing Kitchens, a company that helps people translate nutrition and culinary science to the everyday plate through online and live courses, including The Cancer-Fighting Kitchen Course. She also consults for Dr. Andrew Weil's Arizona Center for Integrative Medicine premiere nutrition conference for health professionals, and is the author of Clean Soups , The Healthy Mind Cookbook , The Longevity Kitchen , and One Bite at a Time . She has been featured in the Washington Post, The Atlantic, on Oprah.com, and on National Public Radio, among other national media. She lives in the San Francisco Bay Area with her husband and two loyal kitchen dogs, Lola and Blossom. Visit rebeccakatz.com for more information.

MAT EDELSON is an award-winning science, health, and sports writer. He is the former anchor/director of the Johns Hopkins Health Newsfeed, a nationally syndicated daily radio program. He lives in Washington, DC.


Excerpts

Excerpts

Gingered Butternut Squash Soup with Walnut Cream Makes 6 servings * Prep Time: 15 minutes * Cook Time: 20 minutes There's something invigorating about the fall. The crispness in the air, the world settling down for a long siesta . . . these changes around me, trigger changes in the kitchen. My bellwether of the season to come is butternut squash soup. The squash is high in potassium and vitamin B6, which benefits nerve health, and paired with apple and ginger it is as soothing as it gets. The walnut cream gives the soup that satiating taste that befits the feeling of coming home after a brisk fall walk. Walnut Cream 1 cup walnuts, toasted 3/4 cup water 2 teaspoons freshly squeezed lemon juice 1/4 teaspoon sea salt 1/4 teaspoon Grade B maple syrup Fresh grating of nutmeg Soup 2 tablespoons extra-virgin olive oil 1 small yellow onion, diced 1 small shallot, chopped Sea salt 1 tablespoon minced fresh ginger 1/4 teaspoon ground allspice 1/2 teaspoon ground cinnamon 1/4 teaspoon red pepper flakes 11/2 pounds butternut squash, peeled and cut into 1-inch cubes 1 Granny Smith apple, peeled, cored, and chopped 5 cups Classic Magic Mineral Broth (page 44) or store-bought organic vegetable broth, plus more if needed Grade B maple syrup Freshly squeezed lemon juice To make the walnut cream, combine the walnuts, water, lemon juice, maple syrup, sea salt, and nutmeg in a blender or food processor. Process until creamy smooth, about two minutes, and set aside. To make the soup, heat the olive oil in a soup pot over medium heat, then add the onion, shallot, and a pinch of salt. Sauté until golden and translucent, about 4 minutes. Add ginger, allspice, cinnamon, and red pepper flakes and sauté 1 minute longer. Add the butternut squash, apple, and 1/2 teaspoon of salt, stirring and cooking for another 2 to 3 minutes. Pour in 1/2 cup of the broth to deglaze the pan, stirring to loosen any bits stuck to the pot, and cook until the liquid is reduced by half. Add the remaining 41/2 cups of broth. Bring to a boil over high heat, then reduce the heat to medium low, cover, and simmer until the squash is tender, about 15 minutes. In a blender, puree the soup in batches until very smooth, adding more broth or water if you'd like a thinner soup. Return the soup to the pot and gently reheat. Taste; you may want to add a pinch of salt, a drop of maple syrup, or a squeeze of lemon juice. Serve garnished with 1 teaspoon of walnut cream in each bowl. Store the walnut cream in an airtight container and keep in the refrigerator for up to five days or the freezer for later use. Cook's Note: If you don't want to take out your chainsaw, many grocers have done the heavy lifting for you. Look for precut butternut squash cubes in the produce section. For this recipe, you'll need about 5 cups. Per Serving: Calories: 139; Total Fat: 5 g (1 g saturated, 4 g mono- unsaturated); Carbohydrates: 25 g; Protein: 2 g; Fiber: 5 g; Sodium: 160 mg Storage: Store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 2 months. Excerpted from The Healthy Mind Cookbook: Big-Flavor Recipes to Enhance Brain Function, Mood, Memory, and Mental Clarity by Rebecca Katz, Mat Edelson All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.

Table of Contents

Acknowledgmentsp. viii
Introductionp. 1
Chapter 1 Your Brain on Foodp. 3
Stress, Anxiety, Depression, and Foodp. 4
Memory, Cognition, Learning, and Foodp. 5
The Mighty Methylators and Detoxificationp. 6
And Now a Word from Our Second Brainp. 6
Brain Science and Mindful Choicesp. 7
Chapter 2 The Culinary Pharmacyp. 9
Chapter 3 Building Mind-Blowing Taste and Flavorp. 27
FASS in Actionp. 30
The Fifth Taste: Umamip. 33
Spicy Solutionsp. 33
Developing Your Culinary Mindp. 34
Make It Ahead Strategiesp. 35
Culinary Choreographyp. 37
Kitchen Clarityp. 37
Reducing Recipe Reading Anxietyp. 38
Eating Organicallyp. 40
Chapter 4 Soupsp. 43
Classic Magic Mineral Brothp. 44
Old-Fashioned Chicken Stockp. 46
Gingered Butternut Squash Soup with Walnut Creamp. 47
Roasted Asparagus Soup with Pistachio Creamp. 49
Curried Zucchini Soupp. 51
Clean Green Soupp. 52
Summer's Best Roasted Tomato and Red Bell Pepper Soupp. 53
Moroccan Chickpea and Vegetable Soupp. 54
Southwestern Sweet Potato Soupp. 56
Not Your Grandpa's Borschtp. 57
Cozy Lentil Soup with Delicata Squashp. 59
Sicilian Chicken Soupp. 60
Provençal Seafood Stewp. 61
Robust Chicken Soupp. 62
High-Flying Turkey Black Bean Chilip. 64
Italian Wedding Soup with Quinoa Turkey Meatballsp. 66
Nourishing Beef Bone Brothp. 67
Chapter 5 Vegetablesp. 69
Avocado Citrus Saladp. 70
Arugula Salad with Roasted Cherries and Coat Cheesep. 72
Technicolor Slawp. 73
Watercress, Purple Cabbage, and Edamame Salad with Toasted Sesame Seedsp. 75
End of Summer Salad with Watermelon and Cherry Tomatoesp. 76
Lentil Salad with Roasted Beets and Toasted Cumin Citrus Vinaigrettep. 78
Italian White Bean Saladp. 79
Orange Salad with Olives and Mintp. 81
Kale with Dates and Caramelized Onionsp. 82
Kale with Delicata Squash and Hazelnutsp. 84
Coconut Ginger Lime Kalep. 86
Brandon's Roasted Broccolip. 87
Kale Quinoa Salad with Red Grapesp. 89
Broccoli with Olives and Lemon Zestp. 90
Julie's Sweet-and-Sour Cabbagep. 91
My Friend Jo's Special Sauerkrautp. 92
Roasted Orange Sesame Carrotsp. 93
Celery Root Mash-Upp. 94
Rutabaga and Potato Mash-Upp. 95
Cauliflower Tabboulehp. 96
Riced Cauliflower Pilafp. 98
Castilian Cauliflowerp. 99
Ginger-Lime Sweet Potato Mashp. 100
Toasty Spiced Roasted Potatoesp. 101
Chapter 6 Meat and Seafoodp. 103
Shrimp-Stuffed Avocados 2.0p. 104
Simple Shrimp Scampip. 106
Curried Shrimp with Japanese Sweet Potatop. 107
Pan-Seared Curried Scallopsp. 108
Baked Halibut with Tomato, Mint, and Fennel Vinaigrettep. 109
Black Cod Duetp. 111
Wild Salmon Kebabs with Asian Pestop. 112
Mediterranean Sockeye Salmon Saladp. 113
Roasted Ginger Salmon with Pomegranate Olive Mint Salsap. 114
Quinoa Turkey Meatballsp. 116
Big Cat's Turkey Meatloaf with Not-So-Secret Saucep. 117
Grilled Chicken with Za'atarp. 119
Braised Chicken and Earthy Root Vegetablesp. 120
Baked Chicken with Minted Chimichurrip. 121
Mediterranean Roasted Chickenp. 122
Turkish Lamb Slidersp. 123
Grilled Bison Burgers with Caramelized Onions and Crispy Shiitakesp. 125
Rosemary and Thyme-Smothered Lamb Chopsp. 127
Thai It Up Steak Saladp. 128
Almost Better Than Nana's Brisketp. 130
Chapter 7 Anytime Foodsp. 133
Wild Salmon Scramblep. 134
Sweet Potato Hashp. 135
Sunshine Up Baked Eggsp. 136
#SuperiorMoodSardinesp. 138
Falafel Mini Slidersp. 139
Triple Greens Frittatap. 141
Dolled-Up Quinoap. 142
Ginger Scented Forbidden Ricep. 143
Bejeweled Forbidden Rice Saladp. 144
Double Red Pepper Hummusp. 146
Meyer Lemon and Caper Hummusp. 147
Curry Spiced Sweet Potato Hummusp. 148
Tart Cherry and Chocolate Crunchp. 149
Olive, Lemon Zest, and Thyme Muffinsp. 150
Cranberry, Orange, and Apricot Muffinsp. 151
Rosemary and Pear Muffinsp. 153
Apple, Cinnamon, Ginger, and Currant Muffinsp. 154
Raspberry, Lemon Zest, and Vanilla Muffinsp. 155
Triple Triple Brittlep. 156
Toasty Spiced Pumpkin Seedsp. 159
Coconut Curry Cashewsp. 160
Apple Pie-Spiced Walnuts and Raisinsp. 161
Chapter 8 Dollopsp. 163
Cilantro Lime Vinaigrettep. 166
Roasted Tomato Saucep. 167
Tricolor Pepper Salsap. 168
Toasted Cumin Citrus Vinaigrettep. 170
Orange Pomegranate Vinaigrettep. 171
Meyer Lemon Balsamic Vinaigrettep. 172
Tomato, Mint, and Fennel Vinaigrettep. 173
Signora Francini's Salsa Verdep. 174
Parsley Pistoup. 175
Minted Chimichurrip. 177
My Everything Drizzlep. 178
Basil Cashew Creamp. 179
Walnut Basil Pestop. 180
Lemon Tahini Dressingp. 181
Pomegranate Olive Mint Salsap. 182
Olive and Sun-Dried Tomato Tapenadep. 184
Yogurt Tahini Raitap. 185
Chapter 9 Tonics and Elixirsp. 187
Chamomile Lavender Lemonadep. 188
Blackberry and Sage H 2 Op. 189
Pomegranate Mock Mojitop. 190
Ginger Mint Teap. 192
Triple Citrus Coolerp. 193
Simon's Genius Elixirp. 194
Almond Milkp. 195
Jeanne's Brain Teap. 197
Hazelnut Milkp. 198
Cafe Mocha with Hazelnut Milkp. 199
Mexican Hot Chocolatep. 200
Green Tea Chaip. 202
Mellow Kudzu Elixirp. 203
Eric Gower's Perfect Cup of Matchap. 205
Brain-Berry Smoothiep. 207
Chapter 10 Sweet Bitesp. 209
Slow-Roasted Spiced Peachesp. 210
Campfire Style Seasonal Fruit Fondue with Chocolatep. 212
Pumpkin Tart in a Cashew Crustp. 213
Chocolate Cherry Walnut Trufflesp. 214
Fall Pear Crispp. 216
Blackberry Parfaits with Sesame Brittlep. 217
Julie's Best Nectarine Blueberry Crispp. 219
Meyer Lemon Pudding with Fresh Strawberriesp. 220
Grown-Up Chocolate Pudding with Raspberriesp. 222
Lola's Favorite Almond Chocolate Chip Cookiesp. 223
Resourcesp. 225
Bibliographyp. 229
Indexp. 238

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