Power Foods for the Brain (28 page)
Read Power Foods for the Brain Online
Authors: Neal Barnard
Serves 2 to 4
These fun little pizzas using healthful ingredients make a fast meal.
4 whole-wheat English muffins, split
½ cup canned low-sodium pizza sauce
¼ cup cooked broccoli florets
¼ cup thinly sliced mushrooms
¼ cup drained, rinsed, and chopped roasted red bell pepper
Preheat the oven to 375°F.
Place the English muffins on a baking sheet. Spoon some of the pizza sauce onto each muffin. Top with a little broccoli, mushrooms, and roasted red pepper, evenly dividing the toppings among the English muffins. Bake for 10 minutes and serve hot.
Per serving (¼ of recipe):
158 calories, 7 g protein, 31 g carbohydrate, 6 g sugar, 2 g total fat, 10% calories from fat, 6 g fiber, 371 mg sodium
—CW
Serves 4
This superfast recipe uses canned beans and minute brown rice as a time-saver.
1 cup diced onion
½ cup diced green bell pepper
2 cloves garlic, minced
1 teaspoon dried oregano
1 15-ounce can low-sodium black beans, drained and rinsed
1 cup diced fresh or canned tomatoes
1 cup low-sodium vegetable broth
1½ cups uncooked minute brown rice
Sea salt and freshly ground black pepper
1 tablespoon minced fresh cilantro
Optional: hot sauce
Heat 2 tablespoons water in a large skillet over medium heat. Add the onion, bell pepper, garlic, and oregano. Cook, stirring, for 5 minutes, or until the onion is translucent. Add the beans, tomatoes, and vegetable broth and bring to a boil. Add the rice and stir well. Cover, reduce the heat to low, and simmer for 5 minutes. Season with salt and pepper to taste and simmer for 3 more minutes.
Remove from the heat and let sit for 5 minutes, then sprinkle with the cilantro and serve, with hot sauce, if desired.
Per serving (¼ of recipe):
391 calories, 13 g protein, 80 g carbohydrate, 5 g sugar, 3 g total fat, 6% calories from fat, 15 g fiber, 538 mg sodium
—CW
Serves 4
This hearty casserole is a real crowd-pleaser.
1 16-ounce package precooked polenta (plain, mushroom and onion, or other flavor)
1 cup diced onion
½ cup chopped green bell pepper
1 cup thinly sliced carrots
1 teaspoon ground cumin
1½ teaspoons dried cilantro
2 tablespoons whole-wheat pastry flour
¾ cup low-sodium vegetable broth
1 cup frozen corn kernels
2 cups cooked or canned low-sodium pinto beans, drained and rinsed
Preheat the oven to 375°F and lightly oil an 8 x 11-inch Pyrex baking dish.
Mash the polenta and spread it over the prepared baking dish, pressing down gently and evenly.
Heat 2 tablespoons water in a medium skillet over medium heat and add the onion, bell pepper, carrots, cumin, and cilantro.
Cook, stirring, for about 5 minutes. Add the flour and stir until the vegetables are well coated. Cook for 1 to 2 minutes, stirring constantly. Slowly add the vegetable broth and cook for 5 minutes, or until the mixture is thick and bubbly. Stir in the corn kernels and beans and heat them through.
Pour the vegetable-bean mixture evenly over the polenta. Cover, place in the oven, and bake for 30 minutes, or until bubbly. Remove from the oven, uncover, and let sit for 10 to 15 minutes before slicing and serving. Serve with a fresh garden salad.
Per serving (¼ of recipe):
271 calories, 12 g protein, 56 g carbohydrate, 5 g sugar, 2 g total fat, 5% calories from fat, 11 g fiber, 346 mg sodium
—CW
Serves 4
Sweet meets spicy in these nutritious and tasty burritos.
2 cups peeled and diced sweet potatoes
1 cup frozen corn kernels
1 15-ounce can low-sodium black beans, drained and rinsed
1 teaspoon very thinly sliced green onion
1 tablespoon fresh lime juice
1 teaspoon chili powder
Sea salt and freshly ground black pepper
4 8-inch whole-wheat tortillas, warmed
1 cup prepared salsa
2 cups shredded lettuce
Place the sweet potatoes in a medium saucepan and add water to come an inch up the sides. Place over medium-high heat and bring to a boil; cook for 5 minutes, or until the sweet potatoes are tender. Add the corn and cook 1 more minute.
Drain and transfer to a large bowl. Add the black beans, green onion, lime juice, and chili powder; season with salt and pepper to taste. Divide the filling among the tortillas, top with the salsa and lettuce, roll them up, and serve.
Per serving (1 burrito):
298 calories, 13 g protein, 62 g carbohydrate, 8 g sugar, 2 g total fat, 7% calories from fat, 15 g fiber, 891 mg sodium
—CW
Serves 4
The ultimate classic casserole goes low fat! This dish is delicious and light.
½ teaspoon olive oil
8 ounces uncooked whole-grain ziti or penne pasta
10.5 ounces firm low-fat tofu, drained
2 tablespoons whole-wheat pastry flour
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried basil
½ teaspoon dried oregano
½ teaspoon sea salt, or to taste
1 24-ounce jar fat-free spaghetti sauce
Optional: ½ cup cooked chopped Swiss chard, mushrooms, or zucchini
Preheat the oven to 375°F and grease a 2½-quart casserole dish with the oil.
Cook the pasta according to the package directions to al dente.
Crumble the drained tofu into a bowl and add the flour, garlic powder, onion powder, basil, oregano, and salt. Mix well. Gently fold in the cooked pasta, spaghetti sauce, and any optional ingredients.
Spoon the pasta-tofu mixture into the prepared casserole dish and bake for 25 minutes or until firm and lightly golden on top. Serve hot with a fresh garden salad.
Per serving (¼ of recipe):
237 calories, 12 g protein, 42 g carbohydrate, 9 g sugar, 4 g total fat, 14% calories from fat, 6 g fiber, 556 mg sodium
—CW
Serves 4
Adding beans to your spaghetti sauce makes it hearty and satisfying, not to mention higher in protein and fiber, making this a winning recipe for both taste and nutrition! A side of steamed kale or broccoli completes the meal.
10 ounces uncooked whole-grain spaghetti
1 24-ounce jar fat-free spaghetti sauce
1 15-ounce can low-sodium cannellini beans, drained and rinsed
Cook the spaghetti according to the package directions; drain.
Meanwhile, in a medium saucepan, combine the spaghetti sauce and beans, cover, and warm over low heat. Serve the spaghetti topped with the marinara-bean mixture.
Per serving (¼ of recipe):
403 calories, 18 g protein, 85 g carbohydrate, 14 g sugar, 1 g total fat, 3% calories from fat, 11 g fiber, 655 mg sodium
—CW
Serves 4
Serve these savory kebabs over a brown rice pilaf for a satisfying and easy meal.
16 cherry tomatoes
2 red onions, each cut into 8 bite-size chunks
2 green or red bell peppers, cored, seeded, and cut into 8 pieces each
16 button mushrooms
1 small yellow summer squash, cut into 8 pieces
1 small zucchini, cut into 8 pieces
½ cup balsamic vinegar
½ cup orange juice
2 tablespoons maple syrup
2 tablespoons prepared mustard
1 teaspoon dried Italian seasoning
½ teaspoon sea salt
¼ teaspoon ground black pepper
8 metal skewers, or bamboo skewers soaked in water for 30 minutes
Place the cherry tomatoes, red onions, bell peppers, mushrooms, squash, and zucchini in a large bowl.
In a small bowl, combine the marinade ingredients and whisk well. Pour the marinade over the vegetables and stir to coat. Marinate for 15 minutes.
Heat a charcoal or gas grill or your oven’s broiler. Onto one skewer, thread the ingredients in the following manner: 1 tomato, 1 red onion chunk, 1 pepper piece, 1 mushroom, 1 yellow summer squash slice, 1 tomato, 1 zucchini slice, 1 red onion chunk, 1 pepper, and 1 mushroom. Repeat with remaining ingredients and skewers. Place the kebabs on the hot grill or a broiler pan and brush with the marinade. Grill for 7 minutes, or until desired tenderness, turning the kebabs a few times. Serve immediately.
Per serving (2 kebabs):
110 calories, 4 g protein, 24 g carbohydrate, 14 g sugar, 0.9 g total fat, 7% calories from fat, 4 g fiber, 206 mg sodium
—CW
Serves 4
This version of primavera uses nutritious brown rice to make a creamy easy-to-prepare dish.
1 cup diced onion
2 cloves garlic, minced
1 cup sliced mushrooms
½ cup diced red bell pepper
½ cup diced carrot
1 cup uncooked short-grain brown rice, rinsed
4 cups low-sodium vegetable broth
½ cup green peas
½ cup asparagus, ends trimmed and cut into ½-inch pieces
½ cup diced yellow summer squash
¼ cup minced fresh parsley
Preheat oven to 350°F.
Heat 2 tablespoons water in a Dutch oven or large, deep skillet over medium heat. Add the onion and garlic and cook, stirring, for 5 minutes. Add the mushrooms, bell pepper, and carrot and cook, stirring, for another 5 minutes. Stir in the rice and cook for 2 more minutes. Add the broth, increase the heat to medium-high, and bring to a boil. If using an ovenproof pan, cover the pan and transfer to the oven. If using a skillet that is not ovenproof, pour the rice mixture into a very lightly oiled 2-quart casserole and transfer to the oven. Bake, covered, for 1 hour.
Meanwhile, steam the green peas, asparagus, and squash together until crisp-tender, about 3 to 5 minutes. Remove the risotto from the oven and fold in the steamed vegetables. Serve hot, garnished with the parsley.
Time-saving tip:
Use frozen diced vegetables in place of fresh if you are short on time.
Per serving (¼ of recipe):
233 calories, 7 g protein, 49 g carbohydrate, 8 g sugar, 2 g total fat, 6% calories from fat, 7 g fiber, 973 mg sodium
—CW
Serves 2
Gnocchi is simple and elegant and needs few other ingredients to make it shine.
4 to 6 basil leaves, sliced into ribbons
1½ cups dairy-free whole-wheat gnocchi
10 to 12 sun-dried tomatoes
1 teaspoon cracked black pepper
Lay the basil leaves on top of one another, roll them up, and slice them into ribbons.
Bring a medium saucepan of water to a boil. Add the gnocchi and stir; cook until the gnocchi float. Remove them as they come to the top
of the water and drain. Transfer to a serving bowl and toss the gnocchi with the basil ribbons, sun-dried tomatoes, and pepper and serve.
Make your own gnocchi!
Boil 2 pounds of Yukon gold potatoes or sweet potatoes until they are soft, about 45 minutes. Once the potatoes come out of the water, peel them as best you can, but be careful because they’ll be quite hot (peeling just after cooking prevents the water absorption that occurs when peeled potatoes are boiled). Mash the potatoes, add ¾ cup whole-wheat pastry flour and ¼ teaspoon salt to the potatoes, and gently mix until the ingredients are thoroughly incorporated. Gently knead the dough until it doesn’t stick to your fingers but is still soft. If it is too moist, you may need to incorporate up to ¼ cup more flour. Roll the dough into cigar shapes and slice the rolls into 1-inch pieces. Boil the gnocchi until they float, which will take only about 1 minute. Making gnocchi takes a little practice, but it’s worth it.
Per serving (½ of recipe):
211 calories, 5 g protein, 48 g carbohydrate, 6 g sugar, 0.4 g total fat, 2% calories from fat, 3 g fiber, 714 mg sodium
—JW
Serves 4
Serve this sweet and savory stir-fry over a bed of brown rice or quinoa for a winning dinner!
¼ cup low-sodium vegetable broth
½ cup all-fruit apricot preserves
1 tablespoon reduced-sodium soy sauce
1 teaspoon rice vinegar
1 teaspoon cornstarch
1 cup onion sliced into half-moons
2 cloves garlic, minced
4 cups halved button mushrooms
1 cup carrots cut into matchsticks
1 cup shredded green cabbage
2 cups broccoli spears
1 cup yellow summer squash sliced into half-moons
In a small bowl, whisk together the vegetable broth, preserves, soy sauce, vinegar, and cornstarch. Set aside.
In a wok or large skillet, heat 2 tablespoons water over medium-high heat. Add the onion and garlic and cook, stirring, for 5 minutes. Add the mushrooms and cook for 2 more minutes. Add the carrots and cabbage and cook for another 2 minutes. Add the broccoli and squash and cook just until they are crisp-tender, about 2 minutes. Pour the sauce over the vegetables and gently stir; cook until the sauce thickens slightly. Serve immediately.
Time-saving tip:
Use 1 16-ounce package frozen stir-fry vegetable blend in place of fresh vegetables.
Per serving (¼ of recipe):
162 calories, 5 g protein, 38 g carbohydrate, 23 g sugar, 0.7 g total fat, 4% calories from fat, 7 g fiber, 315 mg sodium
—CW
Serves 2 as a main dish or 4 as a side dish
If you have leftover rice and cooked black beans on hand, this recipe can be made in just a few minutes. Or you can slice up the red peppers, add some shredded lettuce, and make a salad out of it!
½ cup cooked brown rice
1 cup cooked black beans
2 Mexican gray squash or zucchini, diced
6 green onions, sliced
2 teaspoons pepitas (green pumpkin seeds)
2 cloves garlic, minced
1 tablespoon chopped fresh oregano
2 tablespoons apple cider vinegar
Juice of 1 lime
¼ teaspoon sea salt
½ teaspoon freshly ground black pepper
2 red bell peppers, cut in half, cored, and seeded
Optional: salsa
Combine the rice, beans, squash, green onions, pepitas, garlic, oregano, vinegar, lime, salt, and pepper in a large bowl. Fill the pepper halves with the squash, rice, and bean mixture. Top with salsa, if desired, and serve.
Per serving (½ of stuffed pepper):
187 calories, 16 g protein, 54 g carbohydrate, 13 g sugar, 3 g total fat, 14% calories from fat, 16 g fiber, 317 mg sodium
—JW