Brain Power Cookbook: 175 Great Recipes toThink Fast, Kepp Calm Under Stress, and Boost Your Mental Performance
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About this ebook
Days filled with energy, a bright mood, no memory lapses, a good night’s sleep—that’s what the Brainpower Cookbook can help you achieve. It’s the go-to-book for brain-healthy eating. Our expert nutritionists have created 175 great-tasting recipes that will help protect your brain and boost alertness, concentration, and energy.
With this book, you will:
Learn how the brain functions and discover what foods affect your brainpower and how you feel.
Enjoy easy-to-prepare snacks, soups, salads, main course, and even desserts.
Give your brain a boost with recipes for particular situations: from breakfast ideas for sustained energy to lunches to avoid that afternoon slump and quiz-night snacks for fast brainwork.
Have fun with mind-sharpening puzzles to help promote brain fitness.
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Contents
Foreword
Food for the brain
Brain food basics
Keeping your brain healthy
Use it or lose it
Brainy breakfasts
Berry yogurt swirl with walnuts and pepitas
Sourdough toast with ricotta and fresh fruit
Warm quinoa and cranberry cereal
Oatmeal with dried fruit compote
Blueberry and cranberry meusli
Blueberry and oat breakfast muffins
Beet and raspberry smoothie
Mixed berry smoothie
Berries
Mini salmon breakfast quiches
Spinach and feta omelets
Quinoa pancakes with raspberry compote
Boiled eggs with dukkah and asparagus spears
Roasted tomato, cannellini and avocado salad with pan-fried eggs
Eggs
Savvy soups and salads
Tuscan-style chicken, bean and tomato soup
Leek soup with oysters and whole-grain flatbreads
Japanese tofu miso soup with edamame and ginger
Beef and vegetable soup
Roasted carrot and caraway soup
Spinach and lima bean soup with Greek-style yogurt
Roasted red pepper and tomato soup
Spicy lentil soup with butternut squash, tomatoes and green beans
Legumes
Roasted butternut squash, beet and lentil salad
Tuna, tomato and bean salad
Grilled tuna with avocado
Trout, egg and asparagus salad
Purple potato and pumpkin salad
Apple and raisin coleslaw
Salmon and potato salad
Beef and broccolini salad
Soba noodle and salmon salad
Freekeh and baby kale salad with pepitas and ruby red grapefruit
Wilted Swiss chard salad with caramelized onions, walnuts and feta
Green leafy vegetables
Smart snacks, light meals and side dishes
Snack platters
Baked beans with corn chips
Avocado ricotta toasts
Spiced roast chickpeas and nuts
Mexican corn cobs
Fruit yogurt wedges
Celery nut boats
Egg and tomato crackers
Asparagus finger sandwiches with mustard egg spread
Savory beef and vegetables on whole-grain toast
Boston baked beans
Yogurt cups
Banana, cinnamon and dark chocolate
Pomegranate, pistachio and mint
Maple muesli with pepitas
Berries and walnuts
Honey, apricot and almonds
Spicy dates and figs
Huevos rancheros with green salsa
Rainbow trout, spinach and caper omelet
Swiss chard, almond and ricotta frittata
Scrambled egg and spinach tortilla
Crab and corn fritters with avocado and tomato salsa
Avocado
Stir-fried Asian greens and tofu with ginger
White bean, tomato and anchovy bruschetta
Portuguese-style sardines with peppers and caramelized onions
Sardine croquettes
Fresh spring rolls with sardines
Chicken liver bruschetta with orange zest and green herbs
Liver with mushrooms
Tuna, cucumber and watercress wraps
Turkey and bean burritos
Beef fajitas with avocado and tomato salsa
Ricotta and spinach gnocchi with tomato sauce
Farfalle with zucchini and pine nut pesto
Pasta with tomatoes and almond pesto
Penne with tuna, tomatoes and chickpeas
Tomatoes
Spaghetti with radicchio and tuna
Super side dishes
Japanese-style spinach with soy and sesame
Baked cauliflower with turmeric
Roasted radishes
Glazed baby brussels sprouts
Roasted lemon broccoli with almonds
Mashed sweet potatoes and butternut squash with sage
Glazed tomatoes with raisins, almonds and garlic
Baked stuffed peppers with herbed ricotta and tomato
Baked beets with balsamic-glazed shallots, walnuts and feta
Quinoa pilaf with almonds and sesame seeds
Spiced vegetable medley
Cauliflower fried rice
Brain-boosting dips
Edamame bean dip
Chunky avocado and tomato dip
Beet hummus
Asparagus guacamole
Mind-improving main dishes
Sesame-crusted kidney bean burgers
Kidney bean curry
Lentil moussaka
Whole grains
Oven-baked chickpea patties
Thai-style mussels with chile and basil
Brown rice paella with mussels and peppers
Grilled salmon with sautéed greens
Salmon, fava bean and asparagus fusilli
Herb-crusted salmon with spinach salad
Salmon with grapes and pepitas
Salmon with preserved lemon and green olives
Black bean and salmon tostadas
Brown rice risotto with salmon, lemon thyme and feta
Fish
Trout baked in grape leaves
Roasted trout on rainbow vegetables
Fish fillets with oat crumb topping
Tuna with parsley and pomegranate salad
Fish and broccoli bake
Indian-style tandoori whole fish
Pan-fried swordfish with grapefruit and avocado salsa
Roast chicken with lemongrass stuffing
Chicken and mushrooms in red wine
Almond-crumbed chicken schnitzels with steamed greens
Chicken and vegetable curry
Chicken and pepper skewers with chimichurri sauce
Roasted turkey breast stuffed with quinoa and herbs
Nutes and seeds
Beef and cranberry Moroccan-style tagine
Beef and vegetable stir-fry with almonds
Roast beef with salsa verde
Sweet potato and quinoa rosti with beef and basil dressing
Beef and vegetable skewers
Beef and lentil shepherd’s pie
Beef bolognese with tagliatelle
Smoked paprika lamb with whole-wheat couscous
Lamb skewers with satay sauce and Asian-style slaw
Spiced lamb with roasted beets and herbed hummus
Brain-boosting treats and desserts
Hot raspberry soufflés
Pear, cranberry and ginger crisp
Saffron and pistachio puddings with cardamom and honey syrup
Raspberry chia pots with coconut yogurt
Blueberry yogurt panna cotta
Low-fat dairy foods
Banana and raspberry yogurt ice cream
Buttermilk puddings with mixed berries
Coconut, mixed seed and almond-butter balls
Chewy bar cookies
Almond, cranberry and quinoa cookies
Ginger and chocolate cannellini bean cookies
Chocolate, chia and coconut chilled cookies
Guilt-free chocolate brownies
Chilled lime cheesecake
Blueberry yogurt tart with ginger crust
Carrot and walnut cake with tofu frosting
Olive, rosemary and walnut bread
Whole-wheat walnut and grape focaccia
Flaxseed and sesame whole-wheat rolls
Recipes and puzzles to boost your brainpower
Kick-start your day
Apple and cinnamon oatmeal
Eggs florentine
Whole-grain avocado and prosciutto toasts
Parmesan and herb scrambled eggs
Yogurt and oatmeal smoothie
Fruity barley breakfast loaf
Nut and cranberry muesli
Boost your performance
Mixed-grain muesli with cranberries and nuts
Oatcakes with berry ricotta
Creamy almond oatmeal
Scrambled tofu with rye toast
Mushroom and corn omelet
Mexican muffins
Avoid the afternoon slump
Chicken and avocado rolls
Satay beef rye wraps
Whole-grain lentil salad wraps
Cannellini bean and tuna salad
Egg and bacon tarts
Quinoa and apple pudding
Keep calm under stress
Chinese-style chicken and rice
Beef and lemongrass rice paper rolls
Cheesy potato and spinach bake
Hot caramel eggnog
Brazil nut cookies
Think fast
Chile pork tortillas
Nutty beef stir-fry
Chicken salad with ruby red grapefruit
Crepes with coffee cream
Chocolate and raspberry cake
Frozen yogurt with mixed berry compote
Sleep well
Butternut squash and currant frittata
Turkey rye pilaf
Lentil and spinach bake
Cheesy baked potoatoes
Duck breast with orange sauce
Saffron rice pudding
Glossary
Foreword
The human brain is a complex and intriguing organ that we are only just beginning to understand. Not only is it the seat of our consciousness and individuality, it enables our thoughts, emotions, movements, sleep and vital functions. Our brains require a lot of energy to function well, and a healthy diet is essential for providing our brains with power. As a clinician and a researcher, it is an exciting time to be working in the field of neuroscience, since we now know that the brain is capable of changing in response to the environment, and that we can influence the health and well-being of our brain throughout our lifespan.
In my clinical role, I have for many years faced the unfortunate task of informing people of irreparable brain damage. It is imperative that we take whatever steps we can to prevent damage and to bolster the resilience of our brains against disease. We need to take a multifactorial approach to keeping our brain healthy, and we must implement these strategies as early as possible, preferably no later than midlife. Nutrition is just one aspect of a healthy lifestyle preventative approach. It is also important that we exercise regularly, get adequate sleep, reduce stress and tackle depression, keep our brain active and maintain a balanced social and working life. In addition, the role of vascular risk factors in terms of maintaining brain health cannot be understated. In general, ‘what is good for your heart is good for your brain’. This means that we must strive to keep our blood pressure in check, keep our cholesterol and blood glucose levels down, and maintain a healthy weight. A healthy, balanced diet can help to tackle all of these factors, while also providing protection against free radicals and other harmful substances.
The Brainpower Cookbook will provide you with the inspiration you need to take control of your diet, your lifestyle and your brain. It not only covers the essentials behind the science of healthy nutrition, but provides recipes that are thoughtful, tasty and practical. It may even provide you with some interesting brain trivia to discuss at your next dinner party. The vast range of recipes incorporates a wide variety of fresh ingredients that will promote optimal vascular health, boost antioxidants, reduce levels of brain inflammation and, most importantly, promote a sense of well-being. This book is a must-have for any person, at any life stage, who values a healthy brain as much as indulging in culinary delights.
Associate Professor Sharon Naismith
Clinical Neuropsychologist and Head, Healthy Brain Ageing Program, Brain and Mind Research Institute, University of Sydney, Australia
Food for the brain
We all want to keep our brain in top condition, and it is becoming clear that nutrition makes a big difference. Optimal brain function relies on a good supply of just about every vitamin and mineral you’ve ever heard of, as well as a healthy cardiovascular system and a reliable fuel source. The best way to guarantee all of these is a healthy, balanced diet, rich in a wide variety of unprocessed foods. Increasingly, research is suggesting that supplements don’t give us the same benefits as eating micronutrients in whole foods, so this book has assembled a great collection of recipes based on whole grains, fruits and vegetables, legumes, nuts, seeds, fish and lean meats. Of course they’re healthy, but they’re also packed with flavor so you can enjoy feeding your brain.
Brain food basics
The brain is at the center of almost everything we do, yet for many years little was known about how the brain actually works. That’s changing now, due to technological advances in imaging and scanning that have allowed researchers to watch the brain in action.
Your amazing brain
Inside your skull, your brain is a mass of nerve cells, or neurons—twenty billion or more in just the cerebral cortex, the part that thinks. Each neuron has a long tail called an axon that acts like a communications cable, covered with a layer of insulation (called myelin), and carries electrical signals by branching and linking to perhaps a thousand other neurons. At each junction point, or synapse, chemicals called neurotransmitters take the message to receptors on the next neuron before being recycled or destroyed. The strength of the message can be increased or decreased by a variety of factors, such as chemical substances, hormones and your own behavior and thinking.
Some foods naturally contain substances that are similar to neurotransmitters in their structure and may have similar effects; other substances may help stimulate neurotransmitter production, block a receptor, or promote or inhibit the destruction of particular neurotransmitters, altering the duration of their action. This can be a very complex process (for an example, see The effects of caffeine).
Many of the substances that travel in our blood are prevented from entering the brain by the blood–brain barrier. This barrier exists thanks to the cells lining the brain’s blood vessels, which are wedged tightly together so that their membranes form a wall to exclude intruders. Only substances of a particular size, shape or composition can cross this wall. There are particular doors (transport carriers) that let in hormones, proteins and substances that we need for normal functioning.
Mood effects of food
It may seem odd to think that at any given time, your mood is the result of a combination of brain chemicals. Different substances are stimulated by events both in and out of your body. They can be affected by things that happen to you, such as winning a prize, losing your wallet, hearing a favorite song or being shouted at by a passing motorist. They can also be affected by what you eat.
These mood-affecting substances include the monoamines—neurotransmitters such as serotonin, melatonin, dopamine, noradrenaline and adrenaline (sometimes known as epinephrine), as well as related amine chemicals that can also affect neurotransmission. Each of the monoamines is transported into your cells by a specific transporter. Each has a particular role in the body, and each contributes to your overall mood and even perhaps some aspects of your personality.
Make time for a tea break. The many flavonoids and antioxidants in tea have been linked to the prevention of dementia.
Eat well to feel happy
The calm, feel-good message of the brain is serotonin. One of the building blocks of protein, an amino acid called tryptophan, is used to produce serotonin, so foods that are high in tryptophan, such as dairy foods, soy foods, eggs, meats and poultry, tend to promote a pleasant, relaxed state ready for sleep. Omega-3 fats also promote the production of serotonin.
Insulin helps tryptophan enter the brain, so foods that contain carbohydrate, which stimulates insulin secretion, may also help boost brain levels of serotonin. Carbohydrate also has the benefit of helping to prevent blood glucose levels from dropping overnight, which can cause a cranky mood and poor sleep. When it gets dark outside, the brain converts serotonin to melatonin, to promote sleep. Vitamin B6 and niacin are involved in serotonin production, too. Some antidepressant medications lift the mood by stopping serotonin from being broken down or removed too quickly.
Dopamine activates the pleasure/reward centers in particular parts of the brain, but it also appears to be involved in regulating the daily sleep–wake cycle, helping to switch off
melatonin when it is morning and time to be awake.
Adrenaline and noradrenaline are involved in the body’s emergency response to danger and promote a fight or flight
reaction, enabling the heart to beat faster and giving a surge of energy to the muscles. Ideally, this is a short-term process that switches off when the danger has passed. During prolonged stress, this response causes problems as it inhibits the normal digestion of food, interferes with sleep and brain function (such as memory), and prevents a happy, contented mood, increasing the risk of depression.
Altering your neurotransmitters
Individual variations in the production, absorption and destruction of monoamines may contribute to the mood differences between people. Some medications, smoking and foods may also alter these processes.
Substances related to the monoamines occur in foods such as aged cheeses, aged or processed meats, chocolate, alcoholic beverages and older foods that are nearing their use-by date. They can also be produced by gut flora, but normally we do not absorb them in a form that can affect us very much. However, some people do seem to absorb them, and if they cross the blood–brain barrier they can contribute to the mood effects of food in ways that are sometimes undesirable. For example, some people find they become euphoric after eating a lot of chocolate but then feel quite depressed a day or so later. This can be due to loss of serotonin that takes up to 48 hours to be replaced, while noradrenaline is present in higher amounts, resulting in a state similar to chronic stress.
Some vitamin deficiencies are very common among people with depression, highlighting the importance of particular nutrients in maintaining optimal mood. These include vitamin B12, thiamine, folate, iron, zinc, selenium and magnesium.
The effects of caffeine
COFFEE, TEA AND COCOA contain caffeine (which is also found as an additive in some soft drinks). The level of caffeine peaks in your bloodstream about an hour after consumption, and lasts about four hours, after which it is metabolized in your liver.
This process produces a variety of other substances with their own power to alter blood pressure and blood composition, and also affect the brain and nervous system. Some of these effects may oppose one another. A major one is adenosine, which is a central nervous system neuromodulator, responsible for putting the brakes on the nervous system’s activity. One of the main roles of adenosine is to slow down the brain, ready for sleep. It gives rise to a sleepy feeling and dilates the blood vessels to give the brain a good supply of oxygen while you sleep.
Caffeine blocks adenosine receptors, preventing adenosine from doing its job and therefore delaying sleep. Caffeine also helps to promote the pathway that produces adrenaline, again increasing alertness, and it increases dopamine production. Different people may metabolize caffeine differently, resulting in a different balance of these substances and therefore a different overall effect or one that lasts for a shorter or longer time.
In addition to caffeine, chocolate, tea and coffee contain a range of other substances such as antioxidants that have their own effects, some that also alter brain function.
Quiz
Is your diet brain friendly?
You might already be eating a great diet for brain health. Here’s how to tell: Just answer the following questions by checking true or false.
For odd-numbered questions, score 1 for every false, and for even-numbered questions, score 1 for every true. Add up your score.
Score of 7 or higher: You are doing a good job of eating well to get the best performance from your brain. You can still improve, though, and this book may give you some useful ideas.
Score of 4 to 6: Your brain benefits from some of the things you are already doing, but you have lots of room for improvement. You might enjoy trying some of the suggestions in this book, to improve your diet for better brain health.
Score of 3 or lower: The good news is, you can achieve a significant improvement in brain health by making just a few simple changes to how you eat. You will be able to reduce the level of inflammation in your body and lower your risk of being overweight, having high blood pressure, diabetes and dementia. This book will inspire you to make a start.
The brain needs lots of fuel—it burns up 20 percent of your energy intake every day—but make sure it is the right fuel. Slow-release carbohydrates, such as legumes and whole grains, will give your brain a steady and even supply of glucose, helping you maintain your concentration.
How your brain gets its energy
Your brain uses up a lot of energy, perhaps 20 percent of your total energy expenditure. Its preferred fuel is glucose, and the brain needs a constant supply in order to maintain optimal activity. We obtain this glucose from the breakdown of carbohydrate foods—sugars and starches. Starch consists of long, branched chains of glucose molecules, which are split up into individual glucose units during digestion. Sugars are single or paired molecules—for example, table sugar or sucrose is a pair consisting of one molecule of glucose and one molecule of fructose (the natural sugar found in fruit). Digesting a slice of bread might produce 15 to 20 grams of glucose, which is then absorbed from the gut into the bloodstream where it can be transported to cells for energy.
Glycemic index
Some foods release this glucose very rapidly, because it is in a form that is quickly digested and absorbed. Pure glucose syrup, which does not need to be digested, is an extreme example; other fast-acting foods include most sugary and refined carbohydrate foods (such as puffed rice cereal or fluffy white bread). The glycemic index (GI) is a measure of each food’s effect on blood glucose levels, and these refined foods have a high GI value, meaning the level of glucose in the bloodstream rises very rapidly after these foods are eaten. This triggers a rush of insulin that rapidly lowers glucose over the next hour or two, so that you may feel quite sluggish or hungry after the meal. Because the brain relies on a steady supply of glucose for fuel, it may not perform optimally when you mainly eat high-GI foods and snacks, as this can cause the level of glucose in your blood to fluctuate wildly. A high-GI diet can also have longer-term implications for your health, as repeatedly stressing the body’s insulin system is thought to increase the risk of type 2 diabetes and promote inflammation in the body. This could affect the brain, too. A large Dutch study of nearly twenty thousand people found that stroke risk was higher in men consuming a high-GI diet.
Foods that empty more slowly from the stomach, and foods that are digested more slowly, tend to have a low GI value, thanks to a higher content of fiber or starches that are slow to break down, fat or protein that slows stomach emptying or other factors that