FEED. YOURSELF Fast meals that keep you focused. 5 Brain-Boosting Meals That Take 20 Minutes (or Less) FEED

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Josephine Brown
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1 Fast meals that keep you focused. 5 Brain-Boosting Meals That Take 20 Minutes (or Less)

2 2 Table of Contents Top Brain-Boosting Foods...3 Cocoa-Berry Smoothie...5 Egg and Avocado...6 White Bean Collard Wrap...7 Quinoa Fried Rice...8 Mustard-Encrusted Salmon...9

3 3 Top 7 Brain-Boosting Foods In order to keep up with your business, you ve got to keep your body fueled with energy- and brain-boosting foods. Here are my 7 favorite Brain-Boosting Foods to keep you at the top of your game: Walnuts A great vegan source of omega-3 fatty acids, which help rebuild brain cells and help strenghten the synapses in your brain related to memory. And hello! Have you seen a walnut? They look just like little brains! That s enough of a hint right there. Eggs One of the best sources of choline, a B-vitamin that has been shown to boost brainpower by speeding up the signals to nerve cells to the brain, enhances memory, and minimizes fatigue. Not to mention a fantastic source of protein and they make just about any dish more satisfying. Beans Beans like lentils, white beans, and black beans are great source of vegan protein to keep you focused and satisfied and a great source of glucose (which the brain uses for the majority of it s energy). It s fuel in your brain s gas tank. Cacao This superfood is full of antioxidants to help regulate oxidative stress that destroys brain cells. Cacao also gives you plenty of magnesium to help keep the blood flowing to the brain and a nice boost of caffeine to keep you alert. Blueberries Another great source of antioxidants to combat free radicals, oxidative stress, and premature aging of brain cells. Whole Grains A great source of glucose, your brain s main fuel source. Whole grains like brown rice, quinoa, and steel-cut oats help sustain focus and concentration and keep you satified longer by regulating blood sugar.

4 4 Greens A 2006 study in Neurology showed that people who ate two or more daily servings of vegetables, especially leafy greens, had the mental focus of people five years their junior. I ll take some more kale, please. Wild Salmon A killer source of protein and inflamation-fighting omega-3 fatty acids to help rebuild brain cells, help strenghten the synapses in your brain related to memory, and boost your mood. Bonus: Water Several studies have shown that dehydration can affect your cognitive function. When you re well hydrated, you can think through a problem more clearly. So drink up, just make sure you don t gulp down too much while you re eating a meal, it can make your digestion more sluggish. Time to eat! Read on for tasty recipes that use these brain-boosters and only take 20 minutes (or less)...

5 5 Cocoa-Berry Protein Smoothie Ingredients 8 oz. unsweetened almond milk 1 scoop protein powder or meal replacement powder (such as Vega One) 1/2 cup frozen blueberries or strawberries (or a combination) 1 tbsp raw cacao powder 2 tbsp ground flax seeds Tools Blender Measuring spoons Dry measuring cup Directions Place all ingredients in blender and blend until smooth. Mmmm. Variations Add 1/2 frozen banana or 1/2 avocado for a creamier texture. Serves 1.

6 Kale and Avocado Egg Sandwich Ingredients 1 Collard green (or 2-3 leaves of kale) tbsp olive oil sea salt 1 organic egg 1 slice sprouted grain bread 1/2 avocado Tools Cutting board Chef s knife

6 6 Kale and Avocado Egg Sandwich Ingredients 1 Collard green (or 2-3 leaves of kale) tbsp olive oil sea salt 1 organic egg 1 slice sprouted grain bread 1/2 avocado Tools Cutting board Chef s knife Small skillet Wooden spoon Spatula Directions 1. Remove the stalk from the middle of the green so you have two halves of the leaf. Stack the leaves on top of each other and roll them up like a cigar. Make slices through rolled-up green about a 1/4-inch apart so you have nice long ribbons. 2. Heat oil in a small skillet over medium-high heat. 3. Add the Collard green or kale ribbons, sprinkle with sea salt, and stir until greens become bright green and tender - about 3-4 minutes. 4. Toast the bread. 5. Bring all the greens to the center of the pan so they form a little mound. Crack the egg over the green ribbons. Cook egg on one side until set, about 1-minute. 6. Flip egg and Collard omelette over and cook on other side, until egg is set, about another minute. 7. Spread the avocado over the toast, top with the cooked eggs and greens, and enjoy! Serves 1.

7 White Bean and Veggie Collard Wrap Ingredients 1 15-oz can white beans 2 stalks of celery 1 tbsp Dijon mustard zest of 1 organic lemon juice of 1 organic lemon 1 tbsp chopped Italian parsley 3 tbsp

7 7 White Bean and Veggie Collard Wrap Ingredients 1 15-oz can white beans 2 stalks of celery 1 tbsp Dijon mustard zest of 1 organic lemon juice of 1 organic lemon 1 tbsp chopped Italian parsley 3 tbsp extra virgin olive oil salt and pepper 3 Collard greens 1 carrot, shredded Tools Cutting board Chef s knife Medium bowl Small bowl Fork or whisk Directions 1. Drain and rinse the beans. 2. Finely chop the celery. 3. Add white beans to a medium bowl and mash with a fork (they don t all have to be completely mashed). 4. In a small bowl, add Dijon mustard, lemon zest, lemon juice, parsley, and whisk with olive oil until creamy. 5. Add dressing to the beans and celery, add salt and pepper to taste, and gently mix until combined. 6. Cut off the ends of the Collard green stalk and spoon 1/2 of white bean salad onto the bottom half of the green lenthwise. Lay shredded carrot on top of salad. 7. Roll up the green and slice into 3 rolls. Enjoy! Variations Substitute or mix white beans with cubed cooked chicken or tuna. Serves 2-3.

8 Quinoa Fried Rice with Seasonal Vegetables Ingredients 1 cup quinoa 2 tbsp toasted sesame oil 1 onion, diced 1 garlic clove, minced 1 stalk broccoli florets 1 cup shaved carrots 1/2 cup frozen peas

8 8 Quinoa Fried Rice with Seasonal Vegetables Ingredients 1 cup quinoa 2 tbsp toasted sesame oil 1 onion, diced 1 garlic clove, minced 1 stalk broccoli florets 1 cup shaved carrots 1/2 cup frozen peas 2 eggs, beaten 2 cups cooked quinoa 2 tbsp tamari soy sauce 1/4 cup water Tools Liquid measuring cup Measuring spoons Dry measuring cup Chef's knife Cutting board Grater Fork or whisk Large skillet Wooden spoon Medium plate Directions 1. Cook quinoa (or make a big batch ahead of time on the weekend): Rinse 1 cup quinoa with mesh strainer, add to pot with 2 cups water and bring to a boil. Reduce to a simmer and cook, covered, for 15 minutes. 2. Meanwhile, sauté onion and garlic in 1 tbsp of oil, for about 2 minutes. 3. Add veggies and sauté for 3-4 minutes. Remove veggies from pan and place on a plate. 4. Add remaining tbsp of oil to the pan and scramble the eggs. Break up the scrambled eggs with a fork into small pieces. 5. Add the cooked vegetables and cooked quinoa into the pan on top of the eggs. 6. Add tamari to the pan, stir, and serve. Variations Top with toasted sesame seeds or walnuts for an extra brain-boost. Substitute broccoli and carrots for just about any stir-fry veggie. Serves 4.

9 Mustard-Encrusted Broiled Salmon (Adapted from Giada DeLaurentiis, Giada s Family Dinners) Ingredients 4 tbsp Dijon mustard 1 tbsp dry white or red wine 1 tbsp olive oil Sea salt Pepper 1 6-8 oz.

9 9 Mustard-Encrusted Broiled Salmon (Adapted from Giada DeLaurentiis, Giada s Family Dinners) Ingredients 4 tbsp Dijon mustard 1 tbsp dry white or red wine 1 tbsp olive oil Sea salt Pepper oz. salmon fillet per person Lemon wedges, optional Tools Measuring spoons Chef's knife Cutting board Small bowl Fork or whisk Parchment or foil-lined baking sheet Directions 1. In a small bowl, mix the mustard, wine, and oil until combined. 2. Pre-heat the broiler. 3. Line a baking sheet with aluminum foil and brush lightly with olive oil. 4. Place salmon on baking sheet and sprinkle with sea salt and pepper. 5. Broil for 2 minutes. 6. Spoon the mustard sauce over the fillets. 7. Continue broiling until cooked through and golden brown, about 5 minutes longer. 8. Transfer to plates and serve with a few lemon wedges if you d like. Variations Mix in finely chopped fresh herbs like rosemary and thyme into mustard sauce. Mix in 1-2 cloves of minced garlic into mustard sauce. Substitute wine with red or white wine vinegar or lemon juice. Serves 1.

10 10 For more tasty healthy recipes and how-to videos, check out heatherpierceinc.com. Enjoy!

FOOD SWINGER. As a food swinger, you take a schmorgas-balanced approach to food.

FOOD SWINGER. As a food swinger, you take a schmorgas-balanced approach to food. FOOD SWINGER As a food swinger, you take a schmorgas-balanced approach to food. You won t go home with any old dish, but you re not going to swear off entire food groups, like meat or carbs, either. As