Packed with over 150 recipes provided by well-respected cookbook author Norene Gilletz, each of which receives a solid commentary from Dr. Edward Wein, The Brain-Boosting Diet provides both health and nutritional advice.
Our human hunter-gatherer ancestors of 10,000 years ago had better nutrition than our farming ancestors until a couple of hundred years ago. This was because the former ate a variety of foods they could find, rather than trying to exist on one or a few farmed crops which offered limited nutrition.
Of the thousands of substances involved in human metabolism, about 50 need to be supplied by diet. The other compounds can be supplied by the metabolic processes of the body.
The recipes in The Brain-Boosting Diet cookbook are delicious, ranging from appetizers to main courses, from soups, to fish, to desserts.
Mix-and-Match Smoothie Bowl
Dairy | Pareve option | Gluten-free | Passover option |
Makes 2 servings
Turn your smoothie into a meal! Smoothie Bowls are thicker than liquid smoothies, so eat them with a spoon. Serve them in a bowl, topped with colourful fruits and crunchy nuts. Have a fun day sundae—any day!
Berry Smoothie Bowl:
1 cup (250 mL) frozen blueberries
1 cup (250 mL) frozen sliced strawberries
1 cup (250 mL) plain Greek yogurt (skim or 1%)
Sweetener equivalent to 1 Tbsp (15 mL) sugar
½ cup (125 mL) blueberries, raspberries, and/or sliced strawberries
¼ cup (60 mL) slivered almonds, walnut pieces, and/or pecan halves
2 Tbsp (30 mL) pumpkin seeds, sunflower seeds, or chia seeds (omit for Passover)
- In a food processor fitted with the steel blade, combine frozen berries with Greek yogurt and sweetener. Process with several quick on/off pulses, then scrape downsides of the bowl. Process 1–2 minutes, until blended.
- Transfer mixture to 2 bowls. Arrange toppings in an attractive design overtop each bowl. Serve chilled.
267 calories per serving, 30 g carbohydrates, 18 g sugar, 7 g fibre, 16 g protein, 11 g fat (1 g saturated), 42 mg sodium, 248 mg potassium
- Berry power smoothie bowl: Use 2 cups (500 mL) frozen fruit blend (e.g., blueberries, raspberries, blackberries, and/or strawberries).
- Create your own: Use 1 cup (250 mL) of your favourite frozen berries or fruit (e.g., mango, peaches) plus 1 banana, cut into chunks. Add ½ cup (125 mL) baby kale or spinach leaves, or 1 avocado. Add a spoonful or two of almond butter, peanut butter, or whey protein powder for a protein boost.
- Pareve option: Instead of Greek yogurt, substitute 1 cup (250 mL) dairy-free yogurt (e.g., coconut or almond yogurt). For a thicker mixture, add a handful of ice cubes.
- Create your own toppings: Use assorted berries (e.g., strawberries, raspberries, blackberries) and/or sliced fruits (e.g., mangoes, nectarines, pineapple). Crunchy additions can include nuts, seeds,
unsweetened coconut, or granola.
Dr. Ed says:
- Nutritional benefits: Although this recipe is not quite as nutritionally complete for the brain as the Brain-Boosting Smoothie (p. 148), it still packs a big punch because of the fibre-loaded berries, the simple antioxidant vitamin C, and other complex antioxidants.
- Yogurt will provide some important vitamin B12, not readily available from plant sources, plus probiotics bacteria and some vitamin D. When used with the nut toppings, we get a good shot of natural vitamin E and good levels of important brain minerals, magnesium, and zinc.
Recipe reprinted with permission from Whitecap Books.