These Recipes are all about Brain Health

---

We love this recipe over gluten-free pasta (like quinoa or chia – not corn or rice), or over vegetables. It is awesome on broccoli or green beans. It’s inexpensive, versatile, and packed full of healthy ingredients.  And – amazingly easy!

Ingredients:

· 1 cup potatoes, peeled and diced

· ¼ cup diced carrots

· ¼ cup diced onions

· 1 cup broth reserved from cooking vegetables

· ½ cup white beans (either from a can or cooked)

· 4 Tbsp. nutritional yeast flakes

· 1 Tbsp. lemon juice

· 1 tsp. salt

· ½ tsp. garlic powder

· ½ tsp. onion powder

· ¼ tsp. dry mustard (gives it a bit more color and taste)

· 1 pinch paprika

· 1 pinch cayenne pepper (optional)

Directions:

Cook the vegetables in about 3 cups of water until they are tender. Depending on size of pieces, it should take about 15 minutes.

Drain the vegetables but reserve 1 cup of the water.

Place the veggies, the 1 cup of reserved water and all other ingredients in a blender (preferably with a glass bowl to avoid plastic leaching).

Blend until smooth.

Serve over veggies, gluten-free pasta, or anything else you can imagine! We occasionally use it with gluten-free baked chips and vegan taco meat with home-made salsa and guacamole for amazing  vegan nachos.

I have frozen this sauce and it’s okay, but it does separate when it thaws. Store in the fridge - best to use within about 4 days.

This is one of my favorite recipes and is included in "Don't Let the Memories Fade". 

I make these often. They are delicious, gluten-free, anti-inflammatory, and they

freeze well. A great light breakfast with a cup of coffee or tea.

Ingredients:

• 1 cup packed sweet potato puree – approximately one medium

sweet potato (see Note below)

• 3 Tbsp. ground flaxseed left to sit in half a cup of water for ten minutes

• 2 Tbsp. olive oil

• ¾  cup coconut milk (or almond or hemp milk, although coconut

tastes best)

• ½  cup real maple syrup

• 1 cup organic brown rice flour

• ¼  cup coconut flour

• 1 Tbsp. ground cinnamon

• 1 Tbsp. baking powder

• 1 tsp. ground turmeric

• 1 tsp. ground ginger

• ½  tsp. salt

• ⅛ tsp. ground cloves

• ⅛ tsp. ground nutmeg

Directions:

Bake or boil the sweet potato. See the Note below regarding quantity.

After the potato has cooled a bit, process it until it turns into a puree. I use the

food processor because it blends much better in the batter, but you can also

just mash with a fork or potato masher.

Preheat oven to 400°F (200°C).

Oil a 12-count muffin tray or line with silicon baking cups.

Prepare the flaxseed mixture and set aside.

Add the coconut milk, maple syrup, olive oil, and flaxseed mixture to the

sweet potato.

Blend until the mixture reaches a smooth consistency.

Sift the flours into a separate bowl and add all the dry ingredients.

Add combined dry ingredients to the potato mixture and stir until thoroughly

combined.

Fill prepared muffin tray with batter so that each portion is approximately

2/3 full.

Bake 30 - 35 minutes. Don’t over-bake, these muffins can get dry.

Cool on a rack for at least 5 minutes before enjoying.

* Note: I always cook several sweet potatoes at a time because I use them so much. It’s

easier on me and the environment to cook them in batches and have several ready in

the fridge all the time. Cooked sweet potatoes also freeze well, so cook up a bunch!

I usually double this recipe, so I can freeze the muffins for convenience. They’re so good!

 Ingredients

• 2 pounds fresh green beans, washed, trimmed and halved

• 3 cups vegetable broth 

• ½ cup sunflower seeds

• ¼ tsp. salt

• ½ tsp. ground black pepper

• ½ cup vegan butter 

• 1 small onion, diced

• 2 cups mushrooms, diced (button or cremini)

• 4 or 5 garlic cloves, roughly chopped

• ½ cup gluten-free or almond or chickpea flour for thickening

• 2 cups of crispy fried onions – you can use store-bought or make your own in an air fryer

Directions:

Steam the green beans for 6 or 7 minutes, just until just tender, then plunge them into ice water to preserve color. Set aside.

In a high-powered blender, combine the sunflower seeds with 1 cup of the vegetable broth and blend on high until smooth. Blend in the remaining 2 cups of vegetable broth, salt, and pepper and set aside.

Preheat oven to 375°F. 

In a large pot over medium-high heat, melt the butter. Add the onion, mushrooms, and garlic and sauté for 5 minutes, stirring occasionally. Add the flour and whisk to create a thickened sauce in the pan. Continue to whisk constantly for 2 or 3 minutes. 

Add the broth and sunflower seed mixture and whisk continuously for 2 to 3 minutes, until thickened. Turn off the heat as soon as the mixture gets thick – be careful. I happens fast and all at once. 

Mix the green beans into the creamy mixture and immediately pour all into  a 9 × 13-inch baking dish. 

Top with a scant layer of fried onions and bake for 20-30 minutes.

A few people have been asking me recently about whether it's okay to eat bread if you are working to protect your brain from inflammation.  I do not eat bread any more. It's just too inflammatory for me, so I've come up with many other ways to enjoy the "sandwich" or burrito experience. This recipe is what I've been using, in addition to lentil tortillas. Both of these recipes are in "Don't Let the Memories Fade" along with many other great vegan, anti-inflammatory and tasty recipes.

I use these for so many things - like wraps, like burritos, even with peanut butter. They are a bit chewy, because of the yucca flour, but that's what makes them especially yummy for me. Very satisfying! 

Ingredients:

· 1 ½ cups yucca flour (make sure it’s not tapioca flour – that doesn’t work, and there are some brands of cassava or yucca flour that do not work. Because I’m in Ecuador, I don’t know N. American or European brands, so you may have to do some experimentation)

· ½ tsp. salt

· ⅛ tsp. garlic or onion powder

· ¼ cup olive or avocado oil

· ¾ cup warm water plus more if needed 

Directions:

Whisk together the flour, salt, and garlic or onion powder. Be sure they’re thoroughly mixed.

Add oil and ½ cup of the warm water to start. Knead with your hands and check the consistency – it should be like bread dough. If you need more water, add a bit at a time and knead again until thoroughly mixed.

Divide the dough into 8 equal portions and roll them into balls. 

Roll each ball with a rolling pin between two pieces of parchment paper or silicone mats. You want them to be about ⅛-inch thick and about 5 inches in diameter.

If you have a tortilla press, this is the time to use it. 

Otherwise, heat a safe non-stick skillet or griddle over medium-high heat. Do not add oil.

Cook each tortilla for 1-2 minutes per side, or until it begins to bubble.

Serve warm with your favorite ingredients.

These can be frozen – just put sheets of parchment paper between them in a freezer-lock bag so you can take out just one or two at a time. 

*Note that with some brands of the yucca or cassava flour you may not end up with bread-like dough. However, even if it’s not perfect dough, you can make the tortillas by ladling the mixture like pancake dough into the pan. I’ve had to do it a few different ways depending on the flour available, and while the process can be a little frustrating, they always taste great.

 Prep time for this very easy dish is about 30 minutes, cooking about 30 minutes

Ingredients:

· 2 eggplants

· 2 Tbsp. olive oil

· 1 onion, diced

· 2 garlic cloves, minced

· 1 red bell pepper, chopped

· 1 red chili pepper, finely chopped

· 1 Tbsp. lemon juice

· 1 tsp. smoked paprika

· 1 tsp. sweet paprika

· 1 can chopped tomatoes

· 1 tbsp. tomato paste

· 2 Tbsp. chopped parsley

Directions:

Wash the eggplants and cut them into ¼ inch slices. Arrange on a baking sheet and season on both sides with salt. Set aside for about 20 -30 minutes, until the salt pulls the water out of the eggplant.

In a large pot over medium heat, pour 1 tablespoon of oil and sauté the onion for 2 mins, then add the minced garlic and cook together for another 1-2 mins.

Add the chopped red pepper and finely chopped chili peppers. Sauté for about 4 minutes stirring constantly.

Dry the eggplant with paper towels and cut into cubes. Add it to the pan with remaining tablespoon of oil.

Stirring occasionally, continue cooking for approximately 10 minutes. While the mixture is cooking, add the lemon juice, season with paprika powder and freshly ground black pepper .

Add in the chopped tomatoes and tomato paste, stir and bring to a boil. 

Cover and cook for another 15 minutes until the eggplant is soft. 

If necessary, you can add a few tablespoons of water to reach desired consistency of the sauce. 

Taste test for salt - but generally you don't need to add any because the eggplant will have absorbed some from the water-extraction.

Serve over whole grain rice or gluten-free pasta or, for extra veggie goodness, over spiralized zucchini and/or carrots. Garnish with parsley.

Serves 4.

Simple Cabbage Kimchi

Besides being amazing for the brain, fermented foods are also good for the immune system. Check out THIS ARTICLE.

I love kimchi because I like spices. It is also very easy and is ready in just a couple of days, although it does take some time to chop and prepare. You’ll want to use gloves to mix this because of the red pepper. 

Ingredients:

· 1 head Napa cabbage (2 pounds or so)

· 1/4 cup iodine-free sea salt or pink salt

· Filtered water

· 1 tbsp. grated garlic 

· 1 tbsp. grated peeled fresh ginger

· 1 tsp. sugar

· 3 tbsp. water

· 1 to 5 tbsp. Korean red pepper flakes. I only use 2 tbsp. because it's pretty hot. If you can’t get these just use regular red (chili) pepper flakes

· 8 oz. daikon or Korean radish, peeled and cut into matchstick size pieces. I can’t get this here in Ecuador all the time, so have just used regular radishes. It works okay; just be sure they are solid.

· 4 medium scallions, trimmed and cut into 1-inch pieces

Directions:

· Cut the cabbage lengthwise through the stem into quarters. Cut the cores from each piece. Cut each quarter into 2-inch-wide strips.

· Place the cabbage in a large bowl and sprinkle with the salt. Massage the salt into the cabbage until it starts to soften a bit. Then add enough water to cover the cabbage. Put a plate on top of the cabbage and weigh it down with something heavy and let it stand for an hour and a half or two.

· Rinse the cabbage under cold water 3 or 4 times. It's important to get all the salt and brine off the mixture. Set aside to drain in a colander for 15 to 20 minutes. 

· While that’s draining, make the spice paste. Add the garlic, ginger, sugar, and water and stir into a smooth paste in a large bowl. Stir in the red pepper. Set this aside until the cabbage is completely drained. 

· Gently squeeze any remaining water from the cabbage and add it to the spice paste. Add the radish and scallions.

· Using your hands, gently work the paste into the vegetables until they are thoroughly coated. This is where you need gloves, because those red pepper flakes can be pretty hot! 

· Pack the kimchi into a 1-quart jar. Press down on the kimchi until the brine (the liquid that comes out) rises to cover the vegetables, leaving at least 1 inch of space at the top. Seal the jar.

· Let it ferment for 1 to 5 days. Place a shallow bowl under the jar to help catch any overflow. Like  sauerkraut or any other ferments, you want to keep the kimchi out of direct sunlight, at cool room temperature. Let it sit for 1 to 5 days. You will also see bubbles – open the jar and let the gases escape – but you don’t need weights because you are going to keep pressing down on the veggies with a spoon to make sure they stay submerged. 

· You can taste the kimchi every day and stop the fermentation whenever you feel it is the right taste for you. Just be sure to use a clean fork or spoon every time you try it and be sure to submerge the vegetables each time. 

· Move the jar to the refrigerator to stop the fermentation. Let it sit for another week in the fridge for best taste, although you could eat it right away. 

There are also dozens of recipes for kimchi online – and plenty of videos to help in case you’re a visual learner.