We’re diving into the rainbow today to understand why colorful foods are beneficial to brain health.
There are forces of good and evil. The good guys are the flavonoids and related antioxidants and the bad guys are inflammation and oxidative stress.
What I am sharing today is, again, coming from a course I recently took titled: Brain Food: The Role of Nutrients in Memory and Cognitive Function by Annell St. Charles, PhD, RD, through the Institute for Natural Resources.
Let’s get to know these opposing sides.
Bad Guys – Team OS + I
Oxidative stress (OS) happens on a cellular level when free radicals are formed. These molecules lack some hardware (an electron) and are in search of somewhere to steal one. They create cell damage due to their thieving.
Inflammation – I talk about that all the time. All disease processes have a strong foothold in inflammation, which is preventable by how we eat, think, and live.
Good guys – Team Phytochemicals
The good guys are found in plant-based foods and are called phytochemicals. You may have heard of flavonoids, but there are three others (from thousands) that I’ll mention: phenolic acids, stilbenes, and lignans.
Don’t feel bad if you’ve never heard of these; there will not be a test about their names at the end, but you will know how to pick a team.
With every mouthful of food, we are picking our team!
Where to find the good guys:
Flavonoids: Onions, kale, green beans, broccoli, endive, celery, citrus, thyme, soy, tomato, bell pepper, berry fruits, apple, purple and red grapes, red wine, apricots, pears, beans, cabbage, green tea, dark chocolate, parsley, hot peppers
Numerous studies have shown phenolic acids inhibit the formation of the plaque associated with Alzheimer’s Disease. Resveratrol is a stilbene from red and purple grape skins that can have a positive role in preventing dementia. Lignans from flaxseeds have been shown to enhance cognitive performance of healthy postmenopausal women.
Phytochemicals are antioxidants because they work against the oxidative stress (OS) caused by free radicals. Not all OS is bad, but negative OS seems to increase with age and can manifest in cognitive and physical decline.
OS has been found to be a major player in dementia, including Alzheimer’s Disease. By combatting OS and inflammation through improved food choices, we can go a long way in reversing or delaying the onset of cognitive decline.
Hopefully, you have a better understanding about how to pick your team, how to go for the colors, and how to evaluate what is good for your brain.
As you look at your dinner plate tonight, are you seeing a sea of tans, browns, and whites? Breaded fried meat, gravy, biscuit, potatoes?
Such a color scheme spells disaster for your precious brain and the body it runs.
Don’t you love serendipity? Right in the middle of writing this series on what we can eat to boost brain power, this lovely gem plopped right into my lap: a mnemonic device to remember the ten foods that protect brain function and over-all health.
How cool is that?
While attending a virtual seminar to learn more about the Teachable platform I’ll be using for my online workshops, Jim Kwik presented a fabulous motivational program about how to learn. To prove his point that everyone can learn if the material is presented and consumed using all our senses, he shared his mnemonic for remembering the ten top brain foods.
A mnemonic (/ne’ monik) device is any learning technique that aids in information retention and retrieval. This device uses our body – head to tail.
Get ready to have some fun as we get physical and use our imaginations to expand our minds! This requires active participation on your part.
Put your hand on top of your head. Don’t think about it…DO it! Imagine rubbing in our first good food for you right into your hair: some mashed up avocado. Maybe in the form of guacamole. Creamy. Maybe like a hair conditioner.
In fact, avocado oil is often used in hair conditioners. Avocados are a food source rich in antioxidants, healthy oils, and fiber. A powerhouse food.
Now point to your nose. Imagine blueberries coming out of your nose. Like Hammy might do in the comic strip – he’d love this one.
Last week, I talked about going for the colorful fruits and veggies. Go for the blue and you’ll be helping your heart, bones, skin, blood pressure, cancer prevention, and mental health. These little gems that you’re imaginatively popping out of your nostrils protect against cognitive decline and improve short term memory.
Point to your mouth and imagine you are trying to get broccoli out of your teeth. One of those little pieces of broccoli floret has lodged between your front teeth, and you’re trying to get it out.
Broccoli’s antioxidants, vitamins, and minerals help with cancer prevention by helping fight off the formation of free radicals. Along with its cruciferous cousins, broccoli benefits skin, bones, digestion, reduces inflammation. Inflammation is the cornerstone of most diseases and conditions. Yet another reason to go for the green.
Let’s review. Move your hand as we go.
Top of head: avocado/guacamole in your hair
Nose: blueberries are popping out of your nostrils
Mouth: you are getting some broccoli out from between your teeth
Point to your ears: Did your mom ever put warm oil into your ears as part of treatment for an earache? Imagine pouring olive oil into your ear and place an olive on top to keep the oil in.
Thanks to its antioxidant, and anti-inflammatory properties, olives and olive oil are another one of our ten miracle foods that help the brain and body. This narrative is looking familiar: skin, digestion, lowering cognitive decline, lots of fiber, and great source of healthy fats.
Place your fingertips on your throat and swallow. Feel your Adam’s apple move? Imagine that is an egg.
If your diet allows, eating that egg will provide muscle-building protein, benefit cognitive function, help eyesight, improve heart health and cholesterol levels, and can be a key food for proper growth and development. All that for under 80 calories each!
Using both hands, pat your shoulders. Remember the era of padded shoulders? Or perhaps you can imagine the epaulettes of a military uniform. One shoulder is padded with leaves of spinach, and the other with leaves of kale.
We’re going for the green again. In addition to the truckload of vitamins and minerals found in these dark green leafy vegetables, their fiber is gut-friendly. Kiss constipation good-bye and help irritable bowel syndrome. Help vision, diabetes, anemia; reduce the risk of heart disease; strengthen bones; improve that youthful glow in your skin and hair; prevent scurvy; improve cognition … the list goes on! What’s not to love?
Time for another review. Active participation is essential:
Top of head: avocado/guacamole in your hair
Nose: blueberries are popping out of your nostrils
Mouth: you are getting some broccoli out from between your teeth
Ears: olive oil drops and olives
Throat: an egg for an Adam’s apple
Shoulders: padded with leaves of spinach and kale
Move your hands over to your collar bones. Imagine a necklace draped about your collar made from salmon filets. Could get a little fishy. Imagine the coolness of your salmon beads. Maybe the salmon is in the form of sushi – think about the look and feel of your necklace.
Salmon is a great source of Omega-3 fatty acids that are crucial for brain health and total body wellness. Add in the minerals like iron, calcium, selenium, and phosphorus plus vitamins A, B, and D – well, say hello to another wonder food that is a lean protein.
Hold your hands out in front of you. You know how they would look – like you just ate Chez Doodles? That stubborn orange powder coating your fingers represents turmeric.
The active ingredient in turmeric is curcumin. As an anti-inflammatory and antioxidant, turmeric is protective of brain function. A shake or two of this powdered spice will not do anything beyond adding flavor. This item needs to be taken as a supplement. Look for a brand that is proven to be bioavailable in pill form – meaning, your body can absorb what you give it.
Hand on belly now. There are walnuts coming out of your navel! Walnuts even look like little brains.
Full of brain-friendly Omega-3s fatty acids and minerals, walnuts are a powerhouse snack or addition to recipes. A handful of walnuts will give you satisfying fiber, nutrition, and are anti-inflammatory. Need I say more?
Lastly is your hind end. As you pat your rear, think dark chocolate. I’ll let you use your imagination on this one.
Dark chocolate is a champion in fighting off free radicals with its antioxidant properties. Helpful for the heart, blood pressure, and cholesterol, dark chocolate also reduces insulin resistance and is shown to be an anti-inflammatory.
You can do all ten now: head … nose … mouth … ears … throat … shoulders … Collar bones -what is draped around your neck? Orange-dusted fingers? What’s popping out of your belly button? And the end …
Okay! I am not responsible for your actions at the grocery store while you go through your ten item list.
Brain fog? Shorter concentration? Decreased ability to coordinate several processes to reach a goal? The focus here is not determining if Granny needs assistance. It’s about where we all are right now.
Age-related diseases are more of a concern now as people are living longer than any previous time in history. But, waiting until someone is ninety-five years old is too late to start building brain function.
Brain health is developed before we’re born and continues throughout our lifetime. Neglecting the promotion of brain health in childhood, adolescence, and adulthood spells disaster, not only later in life, but even earlier.
This topic is central to my studies and what I share on foodtalk4you. Much of what I am sharing in this series is derived from a nursing license renewal class I recently took: Brain Food: The Role of Nutrients in Memory and Cognitive Function by Annell St. Charles, PhD, RD, through the Institute for Natural Resources.
What and how much we eat are key factors in our brain health.
Many of us quake in our boots every time we forget something. The specter of Alzheimer’s disease seems to threaten us on every level. Epidemiological evidence is showing; however, that diet choices available to each of us every day can be key factors in reducing the risk for Alzheimer’s disease (AD).
Foods good for our cognitive function share the effects of being antioxidant and anti-inflammatory. I wrote about an anti-inflammatory approach to eating and life itself in my first book, Toolkit for Wellness.
Research is finding some aspects of mild cognitive impairment (MCI) can be found in healthy young adults but do not become apparent until later in life. With brain maturity peaking in the 30s or 40s, there is ample time to boost brain health in the young and to continue throughout our lives.
A big predictor in developing late-life dementia is
1) mid-life obesity and
2) lower cognitive performance earlier in life.
Obesity brings on a cascade of body issues that play into body-wide inflammation and metabolic challenges. The overeating habit of poor quality of food is sweeping across America and other parts of the world under our fast food influence.
Obesity is preventable, and yet is becoming the scourge of modern society. Stress eating during this pandemic is probably at an all-time high – but our circumstances do not make it alright.
As I explained in my book, fast food and pre-packaged foods are all designed for us to eat more. Large food conglomerates employ people to find that sweet/salty spot, which will make consumers want to come back for more.
Sugar does not satisfy or quench. Sugar makes us want more sugar. It’s as simple as that.
What to eat? Nutrient dense foods as found in the Mediterranean diet will supply the nutrition our brains and bodies need for optimal health. Whereas, nutrient-poor diets rely on consuming highly-processed food, which lack the antioxidants and anti-inflammatory elements needed for brain/body health.
Diets favoring nutrient-poor foods are affecting the size of our brain part associated with learning and memory – the hippocampus. Of note – both long-term and short-term consumption of foods high in saturated fats have resulted in changes in brain function. Think how this plays out in children consuming a fast-food biscuit on their way to school each day.
A higher intake of fruits and vegetables will help prevent and reverse age-related deficiencies by decreasing inflammation and oxidative stress.
In sum, look for the following to select nutrient-dense food:
Go for the color in fruits and vegetables
Aim for fiber-rich foods
Seek lower-fat dairy
Switch to lower fat cuts of meats
Eat more poultry, fish, eggs, beans, nuts, and seeds
The colorful plant food choices will ramp up protective phytochemicals that have been shown to be protective for the brain and nervous system. Talk about brain food – plant-based foods rock!
Rome wasn’t built in a day. A consistent effort in making tiny changes is a sustainable approach to build sustainable health. Choose one meal to improve each day.
On a personal note – I’m into my second week of daily, sweat-producing exercise and am loving it! Contrary to what one might think, my appetite is less than before starting this program. I needed the structure of a program and I chose to join something online. My neighbor does it for free as she taps into an endless array of YouTube routines each morning.
Everything works together – exercise energizes and creates a positive frame of mind. A better outlook will boost us all into making better choices. We can do this!
In health-
Deidre
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In the American South, there are moments in midsummer of sublime satisfaction when the tomatoes start to ripen and are plucked off the vine. The moment comes only after impatient sweet anticipation while crafting the perfect ‘mater* sandwich.
To the rest of the English-speaking world, it is a tomato* sandwich.
Humble and pure, two slices of mass-produced factory bread smeared with the region’s favorite mayonnaise, a slice or two of vine-ripened tomato, with some salt and pepper, create summertime heaven on earth for many.
My favorite gluten-free bread does not live up to this image – not even a little bit. Plus, I can hardly remember when I have eaten two slices of bread at once anyway. Just too many carbs.
The mid-night visitation of belly angst from glutenous bread is just not worth it.
What to do?
There are rare times throughout the years – certainly not in 2020 – when eating at a fine restaurant with its own version of predinner slices of sourdough bread, I would indulge just so I could dip my fragrant bread into some of their fine olive oil with pesto.
I suffered no ill effects from such gluten indiscretions. Hmmm. Did the glorious atmosphere of the festive meal simply sweep side-effects away? Or was there a reason here?
Sourdough bread is a fermented food! Duh. If I made the stuff, I might have put two-and-two together.
It is fermented from lactobacillus cultures (great for the gut probiotics); but unfortunately, the cultures do not survive the baking process. However, a helpful byproduct is created: lactic acid.
Turns out, lactic acid lowers the naturally occurring phytates in grain-based bread. I refer you to page 105 of my first book, Toolkit for Wellness, where you will learn, phytates block our ability to absorb minerals from the food we eat.
So, for my tomato open-faced sandwich, the occasional bread indiscretion is well-tolerated on sourdough bread.
Let me show you what I did:
Spread some fresh homemade basil pesto onto a slice of lightly toasted sourdough bread.
Here’s the recipe for the pesto:
Sweet Basil Pesto
Pesto can be a great spread on crackers or bread, or as a great way to zip up the flavor factor in veggies, seafood, or an omelet!
Ingredients
2 cups/500 ml fresh sweet basil leaves, packed
½ cup/125 ml Parmesan, Parmesan-Reggiano, or Romano cheese, grated
½ cup/125 ml extra virgin olive oil
1/3 cup/75 ml walnuts or pine nuts (activate nuts first!)
3 cloves garlic
Salt and fresh ground pepper to taste (I use not quite a ½ tsp/2.5 ml of Kosher Salt and about the same of black pepper)
Method
Using a food processor, pulse the nuts a few times. Add the garlic cloves and pulse some more. Add the basil and pulse until in fine pieces. With the food processor fully on, slowly pour the olive oil through the shoot. Stop to scrape the sides down and add the grated cheese. Pulse until combined. Add salt and pepper and pulse a few more times.
The pesto is ready to use. I store mine in small jars and float additional olive oil on top as a seal.
Back to the sandwich: Add slices of fresh-out-of-the-garden tomato with salt and pepper to taste.
Add slightly mashed avocado on top with salt and pepper to taste. Smashing the avocado first helps it stay in place better.
There you are.
Less bread overall, but great bread that is even good -ish for you.
Pesto for fragrant greenness with
Health-promoting garlic
Olive oil for healthy monounsaturated fat and,
If using walnuts, omega-3s fatty acids as another anti-inflammatory
Fresh tomato – high in heart healthy lycopene as well as vitamin C, K, potassium, and folate
The addition of avocado finishes turning this tomato sandwich into a powerhouse meal. As a transplant from California, this girl loves avocados!
High in vitamins and minerals (remember, the sourdough bread helps our bodies absorb those minerals), avocados are naturally low in sugar and high in fiber. In fact, a great snack is one half of an avocado – keeps you full thanks to the fiber. Avocados do have fat, but it’s monounsaturated fat which is a good fat that helps lower cholesterol – when eaten in moderation.
There you have it! Something delicious and satisfying, with a yummy factor through the roof.
Many of our readers are in countries using metric math. My apologies for having ignored your needs before. An author friend of mine living in Greece was inquiring about measurements for last week’s post about iced coffee.
My coffee scoops are 12 grams each; so, a totally of 24 g coffee is used. The filtered water would be 750 ml.
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So many thoughts are being spun about our current predicament. See if these words are not spot on:
“It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the season of light, it was the season of darkness, it was the spring of hope, it was the winter of despair, we had everything before us, we were all going direct to heaven, we were all going direct the other way – “
Little did we know, sitting in English Lit class so long ago, this prose penned in 1859 by Charles Dickens as the opening of Tale of Two Cities would apply to us in 2020 in such profound ways.
Just one day of following the news feed will see his words pop off the page as the conferences, sound bites, interviews, statistics, reflections, and insights parade across our screens.
Everyone has become a philosopher of late; I will not try to add to the fray of who says it best. But we would be all amiss if we were not looking at our personal values through a wiser lens.
What is important, lasting, and of value?
Stocks, 401-Ks, and wages may decline or even vanish.
Time is my only commodity.
I do not even know how much of it I have. My portfolio could be fat or completely running out.
Doesn’t really matter. The only time I have is this second. How will I spend it?
How are you spending yours?
Food for thought.
Now, for a different kind of food talk. Since we are all pretty much cooking 3 meals a day lately, there will be several recipe ideas in the coming posts.
Facing fewer trips to the grocery stores prompted my concerns about fresh vegetables. As a card-carrying broccoli fanatic who can consume an entire head of steamed broccoli at one sitting, I was more than a little concerned about how I could stretch my broccoli purchases.
The answer came in the form of broccoli salad. Raw veggies fill us up faster than cooked – and retain their nutrients – not to mention the fiber factor is ramped up.
Before the recipe, let’s look at an optional ingredient to these salads: cold, cooked rice. Why? Well there’s some magic involved…
First remember, moderation in all things.
You are going to learn a cleaver hack can circumvent the carbohydrate load of (starchy) rice – BUT, even if employed, it can be overdone to our detriment.
You may already be taking a probiotic supplement or may be consuming fermented foods alive with healthy bacteria to boost the population of good bacteria in your colon. Great.
Have you heard of pre-biotics?
A pre-biotic is the non-digestible part of food – think fiber and in this case, starch – that goes through the small intestines unchanged only to land in the large intestine/colon where it is fermented and used as food for the bacteria living there.
Well-fed good bacteria equal a happy gut. Happy gut equals happy body.
Seems the starch in hot-off-the-stove rice or potatoes will act like any other carbohydrate: turn into sugar, cause blood sugar spikes coupled with the need for more insulin to process, and will contribute to weight gain.
Enter cold rice or potatoes (potato salad), and the starch goes through the small intestine unabsorbed – no blood sugar spikes – and arrives in the large intestine/colon ready to feed the troops in the fermentation process. Yay.
Do not sit down to a large bowl of potato salad by yourself. Cold pizza probably won’t work either.
Moderation!
Now – on to the recipe full of goodness that will contribute to a healthy gut, leave you full and satisfied, and will stretch out the broccoli – or Brussels sprouts – to last between less frequent trips to the store.
Broccoli Salad With Options
Ingredients for salad
1 small broccoli crown or a combination of broccoli and Brussels sprouts – cut broccoli up into small florets, and cut Brussels sprouts in half, lengthwise, and thinly slice horizontally
1 large carrot, grated
Fresh parsley, chopped
1 Bell pepper – red ones have more Vit. C – diced
Handful of pumpkin seeds
Optional salad ingredients:
Handful of dried cranberries
1 cup cold, cooked rice
Parmesan cheese, grated
2 stalks celery, diced
Ingredients for dressing
Duke’s mayonnaise – quantities vary … sorry. How big is a large dollop? I do not like super-creamy green salads. I use just enough to glue things together. Remember: moderation.
Sour cream – about the same amount as the mayo
Juice from ½ lemon – this I know for sure!
Salt and pepper to taste
¼ cup hemp seeds
Splash of milk of choice to thin the dressing
Method
Using a large mixing bowl, make the dressing first. Throw everything in and stir to incorporate. The amount of dressing you have along with your personal preference of salad wetness will guide how much broccoli and/or sprouts you will use overall.
Prepare the salad ingredients and add to dressing, stirring to combine after each addition.
This probably benefits from some chilling time to meld the flavors, but it is not necessary.
I like serving this with halved cherry tomatoes.
———————————————————-
Done and done. A little goes a long way. My quarantine go-to salad. Ingredients vary. Last week, I had no Bell peppers or carrots, so I added the celery and created an all green version. Parmesan is a nice flavor enhancer as well – add only if you need to ramp up the saltiness.
A big shout out to my dear friend and editor-in-chief, Sheree Alderman, who is making a gradual comeback after a host of life-challenging conditions and surgeries. Love you, girl! We are in this together!
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As readers know, my house is gluten free by choice, not absolute necessity. There are times when an indulgence will happen – as in great crusty restaurant bread … mmm … but that’s a rare happening – especially now when we are, basically, staying home for every meal.
Passing on fluffy, yeasty “air rolls” our kids used to smush into gluten-y nuggets at restaurants is not hard at all. Easy-peasy.
But gluten-free oatmeal? Sounds safe. Maybe.
I was all set to extol the virtues of my new “gruel,” which has done an admirable job of sustaining me throughout the mornings recently, when I noticed – yet again – some unhappy hip and knee joints.
What’s this? No more oatmeal?
The jury is still out. Last time I got on an oatmeal jag, the same thing happened.
Was that a fluke? Is this a fluke?
I don’t know folks. The verdict on this one has not been pronounced for me.
But so many people simply love oatmeal and eat it on a regular basis. A friend of mine adores his bowl of steel cut oats with cinnamon, milk, and a hint of stevia each morning. Satisfying and somehow grounding – a great way to start the day.
So … occasionally, I will concoct my oatmeal potion. Taste buds do cartwheels and energy levels stay steady. Regular readers know I would have to ramp up the nutrition and sugarless flavor components using the usual suspects: hemp seed hearts, collagen, vanilla, and cinnamon.
Let’s whip up a batch of Super-Powered Oatmeal!
Super-Powered Oatmeal
Serves 2-3 (So hearty, you don’t need as much!)
Ingredients
½ cup gluten-free oatmeal
½ cup gluten-free steel cut oats
¼ cup hemp seed hearts
3 Tbs collagen hydrolysate
Pinch of salt
Cinnamon
Vanilla
1 ½ – 2 cups almond milk
Method
Throw it all in a small pan; cook on medium until bubbly; reduce heat and continue to cook, stirring occasionally. Purists may want to add the vanilla at the end.
Variations on milk depend upon how creamy you want your cereal and on how much steel cut oats you use.
Geez, who really measures this stuff? I usually put all the oats into a one cup measure and eyeball equality. This is in the morning while sipping my first cup of coffee, after all.
If you have not whipped that sweet tooth into shape, a modicum of sugar may be added to the pot – really, with all the vanilla and cinnamon – maybe a teaspoon could be used – that’s it.
Find a cute small bowl to add to the experience. You just don’t need a huge serving. Why?
Okay, kids. Back to home school. Quiz time.
What’s in hemp seeds?
Right! Omega 3 fatty acids! Quoting from pages 74-75 in my first book, Toolkit for Wellness:
Number two on everyone’s list is Omega 3 – the long chain fatty acid of EPA, eicosapentaenoic acid, and DHA, docosahexaenoic acid, which are found in wild fish and grass-fed meat.
A summary of its benefits include:
Decreasing cancer rates
Decreasing auto-immune responses
Increasing insulin sensitivity
Decreasing insulin resistance
Decreasing nerve degeneration processes
Promotes healing of the gut
Hemp hearts also have a whopping 10 grams of protein to every 3 tablespoons.
Next question: Why collagen?
Three tablespoons of unflavored collagen hydrolysate have over 16 grams of protein and all the essential fatty acids – remember science class: building blocks of protein – that you need to power up your body. That’s why Ms. Deidre adds collagen to so many things to ramp up the nutritional profile.
Well, Ms. Deidre, why are you always using cinnamon?
Good question! Don’t you remember on page 161 of your Toolkit for Wellness textbook, cinnamon not only helps mimic sweetness, but it also is loaded with antioxidants, calms inflammation, helps reduce insulin resistance, and helps with blood sugar levels?
When combined with vanilla extract, a non-sugary sweet factor can be achieved that will not scramble blood sugar levels or brains.
That’s a win-win for all home-schooling families. No squirrely kids! Yay!
In health-
Deidre
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As a follow-up to the Tzatziki Sauce recipe HERE, I want to share a recipe that just happened to come my way. When “bun-less burgers” are featured, there’s usually a portobello mushroom on either side of the burger.
Looks good in pictures, but when I tried it, I ended
up with super juicy buns that were not at all what I had in mind. Mushroom
juice dripping everywhere and fingertips breaking up the “bun.” Even as a lover of mushrooms, the experience
grossed me out.
So, when Greek Turkey Burgers with Portobello Buns popped
up in my in-box, the only thing that caught my attention was “Greek.” Sure
enough, I was not disappointed. Another place to enjoy Tzatziki Sauce!
The original recipe may be found here: EATING WELL
I chose to transform these burgers
into meatballs which better support my serving size needs. Turkey is an
agreeable alternative to the normal beef and is the perfect compliment to the
other Greek-themed ingredients.
Without further ado, here’s my new
favorite meatball recipe:
Greek Turkey Meatballs
Ingredients
1 pound lean ground turkey
1 cup frozen spinach, thawed and
squeezed dry
1/3 cup Kalamata olives, chopped
1 ½ tsp lemon zest
1-2 cloves garlic, minced
½ tsp dried oregano
Salt and pepper to taste
½ cup chicken broth or water
Tzatziki Sauce for serving
Method
Combine all ingredients in a large
glass bowl using gloved hands to mix well. With a large cookie dough scoop, press
the meat mixture into the scoop using the side of the bowl. Release meatball into
your other hand to round out the flat side; place onto a plate and repeat until
all meatballs are formed.
Use avocado oil to coat a large
skillet on medium-high heat and brown the meatballs on all sides. Brown
meatballs in batches, if necessary, to prevent over-crowding during the cooking
process. Return all browned meatballs to the pan, lower the heat, add broth or
water, cover, and simmer until cooked through.
Tzatziki Sauce
Serve with Tzatziki Sauce. These go
well with rice and a side salad.
This recipe checks so many boxes for
flavorful, nutritious ingredients. Hope you enjoy it.
In health-
Deidre
We welcome all new subscribers and hope that you are enjoying your new subscriber gift, “25 Easy Tweaks for Better Health.”
Claim your new subscriber gift by scrolling
to the bottom of your phone screen and clicking on the SUBSCRIBE button. If you
are using a computer, the SUBSCRIBE button is on the left side near the top of
the screen.
A little extra tired, maybe, from over-obligating
myself, I was awakened around 4 am for the usual trip to the bathroom.
No big deal.
But something was off. Once in the bathroom, my hands
started to tingle as if I had been hyperventilating. Hmmm. Better breathe into
my cupped hands. But I was not hyperventilating.
The tingling spreads all over my body, and – was that
sweat on my brow?
Okay. This is not going down well. I was starting not
feel good. No. I was beginning to feel very bad.
Was this going to turn into diarrhea, or did I need to
throw up? Any self-care plan would require movement on my part, and that
somehow did not seem an option. My body had become weighed down by some
invisible, mighty source of gravitational pull.
Was I going to pass out? I leaned my body away from the cast iron tub, just in case.
Summoning an energy I wasn’t aware I had at the moment,
I pulled my long hair back into a ponytail away from my sopping wet scalp. My
trembling body was, within a few moments, drenched in sweat.
Shake hands with the flu.
I am so thankful I had gotten my annual flu shot in
September. Because of that protection, I did not become a statistic. The third
death from the flu in North Carolina was reported that very week.
Fortunately for me, I was able to exit the bathroom
without anything else happening, and I safely tucked my ailing carcass back
into bed as I listened to strange gurgles rise from my tummy. Next morning, I
felt a little beat up and just took things easy.
Flu is not an inconvenience. Flu knocks you down
suddenly – and it can kill!
It’s not too late to get protected from the flu.
‘Nuff said.
On to the holidays.!
Being an avoider of intense sweets and gluten is
problematic this time of year. During a recent group trip to Williamsburg with my
church, I threw caution to the wind during the catered dinners.
I know, I know. I literally wrote the book on this – Toolkit for Wellness – but since I was gluten-free by choice and not by condition, I thought I could ‘cheat’ a bit if I did not get a bad belly.
No bad belly. Yay.
Oh, wait. A few days later, my joints were talking to
me like I was suddenly a very old lady. What?
Well. The resulting inflammation, for me, came through
the musculoskeletal system.
So, it was time to get right with my body, and it did
not take long for the aches and pains to go away. Lesson learned … again. Everything
is a choice.
But those of us not wanting sticky-sweet and gluten-y
desserts do not have to be relegated to the veggie tray for celebration food. There
are options.
How about a crustless apple pie with streusel topping?
Satisfies without going over the top. Check this recipe out that I created
on-the-fly last week:
CRUST-LESS APPLE PIE WITH STREUSEL TOPPING
Instructions
Pre-heat oven to 350 degrees
Into a large bowl place:
4 large apples, peeled, quartered, cored, and sliced
horizontally. My apples were not baking ones, per se: Honey Crisp, Gala, and
maybe another new flavor also just labeled Crisp.
4 Tbs. arrowroot powder
Brown sugar- sorry about lack of measurements, I just shook
some over the apples; probably ¾ cup or less
Apple pie spice to taste
Stir and toss the apples around to evenly coat with
dry ingredients.
Add some leftover cranberry sauce – maybe 1/2 to 2/3
cup – (Recipe for cranberry sauce to follow)
Mix apples and the cranberry sauce well and pour into
a greased baking dish – mine was 12 x 8 inches.
In a medium sauté pan on medium heat place:
About one cup chopped nuts – I used walnuts and pecans
½ stick butter
About one cup gluten-free oatmeal, and
¼ – ½ cup brown sugar.
Stir to combine and to brown slowly. When warm and
brown, distribute over the top of the apple mixture. Bake at 350 degree about
40 minutes or until evenly browned. I put foil over the top for the last ten
minutes so the edges would not burn.
Serve warm or cold with a dollop of Plain Greek Yogurt.
It’s great reheated.
In case you have missed previous postings of my
cranberry sauce, here’s what I do that is well received every time I prepare
it.
CRANBERRY SAUCE PLUS
Instructions
Into a soup pot place:
2 small bags of cranberries
One navel orange, rind at each end discarded. Quarter
orange and thinly slice
2 fresh pears – peeled, quartered, cored, and diced
1 cinnamon stick
1 cup sugar
1 cup water
Start cooking on medium heat. Then in a small saucepan place:
One container of fresh raspberries, rinsed
1-2 Tbs. water
1 Tbs. sugar
Gently cook berries on medium heat while stirring.
This does not take but a few minutes. When berries start breaking down, place a
large mesh strainer over the cooking cranberries, and pour raspberries and
juices into strainer, draining into cooking cranberries.
Using a flexible bowl scraper, mash the berries
through the strainer. Scrape the berry essence off the back of the strainer and
put into the cranberries. This takes a bit of mashing, scraping, mashing,
scraping. You will have a mass of seeds and just a little bit of berries left
in the strainer which you will discard.
The effort to create the raspberry essence is worth
it. The essence adds that certain something to the sauce … all without pesky
raspberry seeds.
Stir the cranberry sauce mixture occasionally, helping
to pop cranberries on the side of the pot. Gradually reduce heat as the sauce
thickens and bubbles more intently. When berries are all popped and things look
‘just right,’ your work is done.
Transfer to serving bowls and/or storage containers to
cool. This sauce keeps quite well and can serve as a not-so-sweet spread on
toast or in a turkey sandwich.
The edgy tartness of the cranberries is countered by
the gentle blunting of the pear and raspberry flavors. The orange slices with
rind seem to candy in the juices. Folks who are not partial to cranberry sauce
really like this one.
So, you better watch out – get those flu shots, and enjoy some excellent Cranberry Sauce and Crust-less Apple Pie!
Book sales for Toolkit for Caregivers is trending as gifts for family, friends, and neighbors who are facing caregiving or are in a time of caregiving. There could be no more thoughtful gift to give such a person. They don’t need a plate of cookies – they need help.
A recent customer had tears in her eyes as she described her gratitude for her Toolkit for Caregivers gift. Her husband’s Alzheimer’s Disease is worsening and reading her book and implementing the suggestions – especially for the business side and for self-care – has meant the world to her.
How many people are you serving at dinner – or
breakfast? As an empty nester, I used to think cooking for just two called for
making substantial quantity adjustments. Geez. Try cooking for one.
I can well understand why single people grab
prepackaged one-serving meals.
So far, I have resisted the temptation. If keeping a
happy belly is high on your list as it is mine, prefab food fails on so many
levels. In addition to the endless list of additives and other unidentifiable
ingredients, most packaged food is also awash in gluten.
I am left trying to prepare smaller quantities and/or
eat the same thing once or twice a day – perhaps disguised as something else – until
the leftovers are gone.
So, when pumpkin was calling me like a siren from the
deep, I knew I needed something versatile.
Something I could dress up – or down – according to my
need.
Not a pie – not a cake – not a pudding …
Something that would be nourishing and possibly sport additional protein. Hmmm …
Inspired by the Food Channel cook off chefs who grab a little of this and that, I set to work.
The result was – not a pie, not a cake, not a pudding …
It was perfect and served as breakfast more than once. When it wasn’t
breakfast, I decorated a square of it with a dollop of pudding and called it
dessert.
I was going to remake this using more accurate measurements,
but have not had the time as preparations for the local Holiday Gift Show have been
all consuming. My booth will be beautiful and will feature bookmark Christmas
tree ornaments!
So, here it is: my no-name pumpkin thing concept
recipe.
Pumpkin Bake That Looks Like Breakfast – Unless It’s Dessert
Ingredients
6 eggs
½ cup of Half and Half … Or three good splashes or so
Vanilla
Cinnamon
Pumpkin Pie Spice
Salt
3 Tbs. melted butter – I measured this … shock!
Maple syrup/brown sugar – Quantity is a little tricky, here. I’d say 1/4 to 1/3 cup of brown sugar and a splash of maple syrup. This is not meant to be sweet, but to maintain a delicate balance between sweet and not dominating the pumpkin flavor.
½ – ¾ cup Almond flour
3 Tbs Collagen hydrolysate
½ can Pumpkin
½ cup unsweetened coconut flakes
Method
Grab a large mixing bowl and an immersion blender.
Add all the ingredients, blending to combine well.
Bake 350 degrees in a greased square pan for 40 minutes/until a knife comes out clean when tested in the center.This pumpkin bake checked all the boxes for versatility, flavor, protein richness through the eggs and collagen, and provided much needed pumpkin factor without a lot of sugar.
I could see making this for a crowd by using the full can of pumpkin, ramping up the other ingredients, and using an oblong baking dish. If you are fortunate enough to have family in for Thanksgiving, you could nibble on this all day while cooking the holiday dinner.
How’s your gratitude journal doing? You don’t have to
have a journal dedicated to gratitude. Keep it simple. Jot a thought or two
down each day on your calendar. My daily planner has an abundance of room in
addition to the space for appointments and goals.
How about starting today? From now until Thanksgiving
– a couple things each day that fill our hearts with gratitude – right there on
your calendar or planner.
Today: I loved my short walk to the lake and the feel
of fall sunshine on my face. I am so grateful for eyes to see the leaves of my
dogwood trees turn this amazing shade of red.
How about you?
In health and gratitude-
Deidre
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Did you grow up with your mom disguising Brussels sprouts
under an ocean of Velveeta cheese sauce? Haven’t had Brussels sprout since
then, right?
Well, those darling orbs of cruciferous goodness are making
a comeback. Stylish restaurants are spotlighting their unique versions – sans Velveeta
cheese sauce – and are delighting their patrons.
kOHLRABI
Before sharing recipes, let’s get acquainted with this
intriguing mini cabbage.
Some of the best summations I have found for these cruciferous
vegetables calls them “Super Veggies,” as well as other equally positive descriptions.
This ancient family of vegetables, which can be found all over the world,
include:
Since even before 4000 BC, these foods from the Brassicaceae
family have been used, not only as food, but also for their curative properties.
Some of the benefits
of cruciferous vegetables:
Contain cancer-fighting compounds
Reduce inflammation
Regulate blood sugar
Promote weight loss
Enhance heart health
Promote Estrogen balance
The benefit that stands
out for me is the reduction of inflammation. As I often remind readers,
inflammation is the cornerstone for all disease. Curb inflammation and you’ll
go a long way in preventing disease processes.
The blood sugar
regulation and weight loss benefits are largely due to the high-fiber content
of cruciferous vegetables. Also, all these vegetables have high values in
vitamin C and K, as well as many necessary minerals. It’s not as common to find
these types of beneficial fatty acids outside of fish, meats, and nuts. Anytime
we can consume them, it’s a good thing.
The only downside to using
them in your diet is there can be an issue with flatulence. That’s medical
jargon for gas. We are advised to eat
only one or two servings of these vegetables a day if gas is an issue.
Having said that,
Brussels sprouts don’t bother me so much at all; whereas, cabbage is another
story. Individual differences abound.
Enough of the science of
Brussels sprouts and other cruciferous vegetables, let’s get on with the story.
You know how, when you
are on vacation and are in different towns, states, or countries, you generally
want to eat at local establishments? Forget chain restaurants; those you can
get at home, right?
One exception for me is
Bonefish Grill. We do not have one anywhere near my town; so, when I vacation
to Myrtle Beach, South Carolina, at least one trip to Bonefish Grill is going
to happen. That was the case recently.
My friend ordered a side
of their highly touted Brussels sprouts to go with her oysters. Her taste buds
were doing a happy dance after the first bite. Already a lover of Myrtle Beach’s
T-Bonz Restaurant Flash-Fried Brussels sprouts, I was intrigued.
Fortunately for me, there were two sprouts left over from my
friend’s dinner, so I did the only right thing possible – I ate them.
Oh, my…
We plied our waiter for as much recipe information as
possible; but I’m sure he was sworn to secrecy. We could correctly identify the
lemon element, and he very vaguely described some kind of sauce they served to
bind everything. I could tell there were other ingredients though. They were on
the tip of my taste buds …
Well, while I’m still Googling knock-off recipes for Bonefish
Grill Brussels sprouts, I did manage to cobble together a decent concoction
worthy of sharing – so here it is:
Brussels Sprouts A La Bonefish Grill 1.0
Preheat oven to 400 degrees.
Lightly oil baking dish – I used a 12-inch cast iron pan
20 Brussels sprouts- smaller ones are best, washed, trimmed,
and cut in half
½ cup cubed ham
1/3 cup mayo
3 Tbs. finely diced onion – I used Vidalia, but an online
recipe used the whites of three green onions
½ cup sauerkraut, drained
½ cup olive oil
1 Tbs. lemon juice
Zest of one small lemon
1 clove garlic, minced
2 tsp. dried basil
Fresh ground black pepper to taste
Parmesan/Asiago cheese to thinly shave on top of the
prepared and dressed Brussels sprouts in the baking dish.
Prepare Brussels sprouts and place in large bowl with half
of the olive oil. Toss to coat evenly.
In a small bowl, combine the remaining ingredients stirring
often.
Pour sauce over Brussels sprouts, toss to coat evenly.
Transfer to baking dish.
Sprinkle shaved Parmesan/Asiago cheese over the top.
Bake about 30 minutes or until browned on top.
Enjoy.
This could be a one course meal.
Is this just like Bonefish’s famed side dish? Well no, it’s
tantalizingly close.
Are you tweaking your recipes to a healthier bent for the
coming holidays? Let me know what you are doing to make taste bud magic with
less sugar and healthier ingredients in the comments section below.
