If you're a fan of dynamic duos, here's a new pair your brain will love: exercise and less salt. This team can slash the fuzzy thinking and memory lapses that come with extra birthdays by (get this) two-thirds or more.
A big reason is how good this pair is for your arteries. It keeps 'em flexible and clog-free, and protects against high blood pressure. That's great. But did you know that healthy arteries are at least as important for your brain? They're its fuel lines, constantly delivering the oxygen and blood sugar your gray matter gobbles up -- fully 20 percent to 25 percent of what's in your bloodstream. That fuel supply is what keeps your brain humming and you able to balance your checkbook, follow crazy plot twists in the new Sandra Brown thriller, and remember your grandkids' parakeet's name.
Take that as extra motivation to do your daily 30-minute walk instead of surfing the Web for another half-hour, and to grab a handful of cherry tomatoes instead of salty tortilla chips when you get back.
Don't stop there. Turning this dynamic duo into a terrific trio is even better. Give your brain a regular dose of omega-3s from salmon, trout, walnuts, canola oil and algae-based omega-3 capsules. Omega-3s not only guard against memory decline, they even protect against brain damage after a stroke. Wow. Aim for 900 mg every day of DHA, the omega-3 your body likes best. That's what this dynamic duo takes!
Tuesday, September 27, 2011
Agave Nectar Salmon
Ingredients
4 serving sized pieces of wild caught salmon
1 red onion, sliced
4 scallions, sliced
4 cloves of garlic, chopped
Sauce:
1/3 cup extra virgin olive oil
1/3 cup raw organic agave nectar
Fresh lime juice from two large limes
A tiny, secret pinch of cinnamon
Instructions
1. Tear off eight pieces of foil; two for each piece of salmon.Place one serving of salmon on one piece of foil. Season with a little sea salt and fresh ground pepper.
2. Combine the olive oil, agave, lime juice and touch of cinnamon in a glass measuring cup. Pour the sauce all over the salmon pieces.
3. Sprinkle the salmon with onions, scallions and garlic. Place the remaining pieces of foil on each serving and fold the edges to create a packet.
4. Bake in a preheated oven for roughly 20 minutes, till it flakes easily- but is not dried out.
4 serving sized pieces of wild caught salmon
1 red onion, sliced
4 scallions, sliced
4 cloves of garlic, chopped
Sauce:
1/3 cup extra virgin olive oil
1/3 cup raw organic agave nectar
Fresh lime juice from two large limes
A tiny, secret pinch of cinnamon
Instructions
1. Tear off eight pieces of foil; two for each piece of salmon.Place one serving of salmon on one piece of foil. Season with a little sea salt and fresh ground pepper.
2. Combine the olive oil, agave, lime juice and touch of cinnamon in a glass measuring cup. Pour the sauce all over the salmon pieces.
3. Sprinkle the salmon with onions, scallions and garlic. Place the remaining pieces of foil on each serving and fold the edges to create a packet.
4. Bake in a preheated oven for roughly 20 minutes, till it flakes easily- but is not dried out.
Warm Quinoa Salad
Ingredients
Extra virgin olive oil
1 clove garlic, minced
About 1/2 to 2/3 cup cooked quinoa per person
1 generous cup washed organic baby spinach leaves per person
A handful of organic grape tomatoes per person, halved
1 scallion per person, washed, sliced
Sea salt and fresh ground pepper, to taste
Sprinkle of nutmeg
Sprinkle of fresh or dried herbs- parsley, thyme, basil, or mint
Squeeze of fresh lemon juice
Instructions:
1. Gently heat a large pan (I used a wok). Pour in some extra virgin olive oil. Add the garlic; stir and warm the oil for a minute. Add the cooked quinoa and heat through. Add the baby spinach leaves, tomatoes and scallions. Season with sea salt and fresh ground pepper. Sprinkle with nutmeg and herbs. Stir to mix. Sprinkle with lemon juice and stir. When the spinach begins to wilt remove from heat (I don't like soggy spinach so I cook this very quickly).
Extra virgin olive oil
1 clove garlic, minced
About 1/2 to 2/3 cup cooked quinoa per person
1 generous cup washed organic baby spinach leaves per person
A handful of organic grape tomatoes per person, halved
1 scallion per person, washed, sliced
Sea salt and fresh ground pepper, to taste
Sprinkle of nutmeg
Sprinkle of fresh or dried herbs- parsley, thyme, basil, or mint
Squeeze of fresh lemon juice
Instructions:
1. Gently heat a large pan (I used a wok). Pour in some extra virgin olive oil. Add the garlic; stir and warm the oil for a minute. Add the cooked quinoa and heat through. Add the baby spinach leaves, tomatoes and scallions. Season with sea salt and fresh ground pepper. Sprinkle with nutmeg and herbs. Stir to mix. Sprinkle with lemon juice and stir. When the spinach begins to wilt remove from heat (I don't like soggy spinach so I cook this very quickly).
Warm Coleslaw
Ingredients
1/2 head of medium cabbage, cored
1 medium carrot
2 tablespoons olive oil
3 tablespoons rice vinegar
2 tablespoons maple flavored agave syrup
1 tablespoon Thai Kitchen Spicy Chili Sauce
1 tablespoon fresh lime juice
1/2 teaspoon ground ginger
1/2 teaspoon fine sea salt
Instructions
1. Using a large sharp knife, slice the cabbage into thin strips. Rinse in cold water and drain. Wash, trim and grate the carrot.
2. Toss the cabbage and carrot into a large skillet and set it on low-medium heat. Let the cabbage heat through and soften a bit- about three to four minutes.
3. Meanwhile make the dressing. In a glass measuring cup whisk together the olive oil, rice vinegar, agave syrup, chili sauce, lime juice, ginger and sea salt. Pour the dressing all over the cabbage and lightly toss it to coat.
4. Heat through another two to three minutes, just till slightly wilted- not overly soft. I like the cabbage tender-crisp.
5. Remove from heat and scoop the warm slaw into a bowl.
Add:
1 tablespoon chopped fresh mint leaves
3 tablespoons sliced almonds
6. Toss gently. Serve as a side dish
1/2 head of medium cabbage, cored
1 medium carrot
2 tablespoons olive oil
3 tablespoons rice vinegar
2 tablespoons maple flavored agave syrup
1 tablespoon Thai Kitchen Spicy Chili Sauce
1 tablespoon fresh lime juice
1/2 teaspoon ground ginger
1/2 teaspoon fine sea salt
Instructions
1. Using a large sharp knife, slice the cabbage into thin strips. Rinse in cold water and drain. Wash, trim and grate the carrot.
2. Toss the cabbage and carrot into a large skillet and set it on low-medium heat. Let the cabbage heat through and soften a bit- about three to four minutes.
3. Meanwhile make the dressing. In a glass measuring cup whisk together the olive oil, rice vinegar, agave syrup, chili sauce, lime juice, ginger and sea salt. Pour the dressing all over the cabbage and lightly toss it to coat.
4. Heat through another two to three minutes, just till slightly wilted- not overly soft. I like the cabbage tender-crisp.
5. Remove from heat and scoop the warm slaw into a bowl.
Add:
1 tablespoon chopped fresh mint leaves
3 tablespoons sliced almonds
6. Toss gently. Serve as a side dish
Quinoa and Mint Salad
Ingredients
1 cup dry quinoa
2 tablespoons extra virgin olive oil
Juice from 2 limes
2-3 fresh mint sprigs, leaves removed and chopped
2 tablespoons chopped fresh cilantro leaves or parsley
Sea salt and fresh ground pepper, to taste
A handful of sweet and ripe cherry or grape tomatoes, quartered
2 tablespoons diced red onion- or use 2 chopped scallions
1 garlic clove, minced
Instructions
1. First, rinse your quinoa in a sieve (it's tiny so the usual colander might not do).
2. Cook the quinoa as you would raw rice: in 2 and 1/4 to 2 1/2 cups fresh salted water, covered, until all of the water is absorbed.
I use my rice cooker to do this. The quinoa turns out fluffy, tender and perfect.
3. Scoop the cooked quinoa into a bowl and add the rest of the ingredients, tossing lightly with a fork until combined.
4. Taste test and adjust seasonings.
5.Cover and chill- the longer, the better. In fact, I think this salad tastes better the second day- so plan ahead and make it the day before
1 cup dry quinoa
2 tablespoons extra virgin olive oil
Juice from 2 limes
2-3 fresh mint sprigs, leaves removed and chopped
2 tablespoons chopped fresh cilantro leaves or parsley
Sea salt and fresh ground pepper, to taste
A handful of sweet and ripe cherry or grape tomatoes, quartered
2 tablespoons diced red onion- or use 2 chopped scallions
1 garlic clove, minced
Instructions
1. First, rinse your quinoa in a sieve (it's tiny so the usual colander might not do).
2. Cook the quinoa as you would raw rice: in 2 and 1/4 to 2 1/2 cups fresh salted water, covered, until all of the water is absorbed.
I use my rice cooker to do this. The quinoa turns out fluffy, tender and perfect.
3. Scoop the cooked quinoa into a bowl and add the rest of the ingredients, tossing lightly with a fork until combined.
4. Taste test and adjust seasonings.
5.Cover and chill- the longer, the better. In fact, I think this salad tastes better the second day- so plan ahead and make it the day before
Cucumber Salad
Ingredients:
For the salad:
1 large cucumber, peeled and cut into chunks
2-3 smaller cucumbers, peeled leaving stripes of skin, sliced into coins
1/3 to 1/2 of a medium red onion, diced fine, to taste
1 large ripe heirloom tomato
For the dressing:
1/4 cup white wine vinegar
1 tablespoon balsamic vinegar
1 tablespoon good tasting olive oil
2 teaspoons raw organic agave nectar, or more to taste
A tiny pinch of sea salt, or to taste (you can always add more- don't add too much)
Fresh ground pepper, to taste
Instructions:
1. a large non-reactive bowl combine the cut and sliced cucumbers with the diced onion and tomato.
2. Whisk your dressing ingredients in a glass measuring cup until frothy and pour all over the cuke salad. Gently toss to coat. Cover and chill at least an hour before serving.
For the salad:
1 large cucumber, peeled and cut into chunks
2-3 smaller cucumbers, peeled leaving stripes of skin, sliced into coins
1/3 to 1/2 of a medium red onion, diced fine, to taste
1 large ripe heirloom tomato
For the dressing:
1/4 cup white wine vinegar
1 tablespoon balsamic vinegar
1 tablespoon good tasting olive oil
2 teaspoons raw organic agave nectar, or more to taste
A tiny pinch of sea salt, or to taste (you can always add more- don't add too much)
Fresh ground pepper, to taste
Instructions:
1. a large non-reactive bowl combine the cut and sliced cucumbers with the diced onion and tomato.
2. Whisk your dressing ingredients in a glass measuring cup until frothy and pour all over the cuke salad. Gently toss to coat. Cover and chill at least an hour before serving.
Thursday, September 22, 2011
Sweet Potato Stew
Ingredients
1 tablespoon light olive oil
1 tablespoon red or green Thai Kitchen curry paste- hot or mild, to taste (start with less if you prefer it mild)
1/2 teaspoon cinnamon
1 medium red onion, peeled, diced
4 cloves garlic, minced
1 medium sweet potato or yam, peeled, diced
1 large yellow bell pepper, cored, seeded, diced
1 jalapeño or other hot chile pepper, seeded, diced fine
1 14-oz. can black-eyed peas, rinsed, drained
1 14-oz. can white beans, rinsed, drained
1 14-oz. can black beans, rinsed, drained
1 quart light broth
1/2 cup 100% natural peanut butter melted in a half cup of boiled hot water (for one cup total)
1/2 teaspoon crushed hot red pepper flakes, or more, to taste
2 tablespoons chopped fresh cilantro
Juice from 1 big juicy lime
1-2 teaspoons Stevia or raw agave nectar, to taste
Sea salt and black pepper, to taste
For garnish:
Chopped fresh cilantro or parsley
Instructions
1. Heat the light olive oil in large soup pot.
2. Add the curry paste and cinnamon; stir for a minute to infuse the oil with spice. Add the onion, garlic, sweet potato, yellow pepper and jalapeño. Stir and cook the veggies for 5-7 minutes, until softened.
3. Add the black-eyed peas, white and black beans, broth, melted peanut butter, red pepper flakes and cilantro.
4.Bring the soup to a high simmer, cover, and lower the heat; keep the soup on simmer and cook until the vegetables are tender, about 25 to 30 minutes.
5. Stir in the lime juice and brown sugar or agave. Season with sea salt and ground pepper, to taste. Warm through and taste for seasoning adjustments.
1 tablespoon light olive oil
1 tablespoon red or green Thai Kitchen curry paste- hot or mild, to taste (start with less if you prefer it mild)
1/2 teaspoon cinnamon
1 medium red onion, peeled, diced
4 cloves garlic, minced
1 medium sweet potato or yam, peeled, diced
1 large yellow bell pepper, cored, seeded, diced
1 jalapeño or other hot chile pepper, seeded, diced fine
1 14-oz. can black-eyed peas, rinsed, drained
1 14-oz. can white beans, rinsed, drained
1 14-oz. can black beans, rinsed, drained
1 quart light broth
1/2 cup 100% natural peanut butter melted in a half cup of boiled hot water (for one cup total)
1/2 teaspoon crushed hot red pepper flakes, or more, to taste
2 tablespoons chopped fresh cilantro
Juice from 1 big juicy lime
1-2 teaspoons Stevia or raw agave nectar, to taste
Sea salt and black pepper, to taste
For garnish:
Chopped fresh cilantro or parsley
Instructions
1. Heat the light olive oil in large soup pot.
2. Add the curry paste and cinnamon; stir for a minute to infuse the oil with spice. Add the onion, garlic, sweet potato, yellow pepper and jalapeño. Stir and cook the veggies for 5-7 minutes, until softened.
3. Add the black-eyed peas, white and black beans, broth, melted peanut butter, red pepper flakes and cilantro.
4.Bring the soup to a high simmer, cover, and lower the heat; keep the soup on simmer and cook until the vegetables are tender, about 25 to 30 minutes.
5. Stir in the lime juice and brown sugar or agave. Season with sea salt and ground pepper, to taste. Warm through and taste for seasoning adjustments.
Subscribe to:
Posts (Atom)