You’ve survived the holiday season, now it’s time to thrive with wellness into 2018. Here are three ways to get going on the right path. The good news is that even adopting one of these ideas this week will do the body and mind good. So ease into a new habit, and if week one goes well, try another week. If that goes well, try adding another of these tips to your routine.
Broccoli, kale, collard greens, romaine lettuce, spinach, arugula, and more. Take your pick. Put it in a salad or a smoothie, cook them up in a soup or a saute lightly in olive oil. Adults who ate at least one serving of leafy green vegetables a day kept the brain humming 11 years younger, according to a new study from Tufts University.
Take a brisk 40 minute walk.
The 2013 International Conference on Nutrition and the Brain’s dietary and lifestyle guidelines for the prevention of Alzheimer’s disease recommend taking this brisk walk every other day. Aerobic exercise helps reduce inflammation and improves blood flow to the brain. It even protects brain cells. There are also heart health and overall weight management reasons to go for that walk. Maybe take it as an opportunity to catch up with a friend or a favorite podcast episode.
Eat more plant protein.
When it comes to protein, it is essential to get enough throughout each day. It can come from many sources, including plant and animal foods. It’s the mix of proteins you eat throughout the day that matter, not what you eat at one sitting. Aim to get some of your protein from plants. Nuts and beans will be your best bet. Almonds and pistachios are the two snack nuts that are highest in protein and fiber, or take your pick from a variety of beans such as black beans, kidney beans, garbanzo beans, navy beans, split peas, and more. Super healthy whole grains and pseudo-grains like quinoa, sorghum, farro, and barley, also offer up a little plant protein.
Which of these three simple choices will you commit to making today? Let me know in the comments!
This is a summer-to-fall transitional dish that firmly plants its flag in the I-want-it-to-be-fall camp. Earthy whole-grain sorghum and delicata squash make it decidedly so. Still, in the heady early days of October, many areas of the country will still be going through intermittent warm spells, which means fresh flavors like cucumber, baby spinach, chives, and mint are all still welcome. The warm (and anti-inflammatory) spices of curry, chili, and ginger are enveloped by a blend of coconut and almond milks. (Using a little bit of full-fat coconut milk and a lot more almond milk means great flavor with a ton of calorie savings).Ready for fall, but still feels like summer? This coconut sorghum and squash dish with cucumbers and mint has got you covered! #minddiet #brainfood @simplysorghum Click To Tweet
Tip: Sorghum isn’t always easy to find! Your best bet is to stop by your local Whole Foods, or to order directly from Bob’s Red Mill.
MIND foods: Leafy greens, vegetables, whole grains, nuts, olive oil
Prep: 15-30 min | Cook: 1 hr 10 min | Total: 1 hr 15 min
1 cup dry sorghum, rinsed
3/4 cup coconut milk
2 1/4 cups almond milk (I used this unsweetened almond milk with a touch of coconut milk)
Salt and pepper to taste
1 T olive oil
1 medium sweet onion, chopped
6 cloves garlic, roughly chopped
1 T curry powder
1 tsp ground ginger
1/2 tsp chili powder
3/4 cup coconut milk
2 cups almond milk
3 T rice wine vinegar
Salt and pepper to taste
1 medium delicata squash
1 T olive oil, and a little more to oil the sheet pan
Pinch of curry powder
Salt and pepper to taste
Base and Garnishes
4 cups baby spinach, lightly packed (I used a pre-washed product)
1 8-inch cucumber, cut into rounds or thinly sliced with mandolin
2 T marcona almonds
2-3 chives, finely chopped
10-15 mint leaves, torn or cut into strips just before eating
Optional: Red chili flakes
Prep. Wash and dry all fresh produce. Preheat the oven to 375F. Measure out all ingredients.
Make the sorghum. Combine all Coconut Sorghum ingredients with a large pinch of salt in a large pot and bring to a boil over medium-high heat, then lower heat to a simmer and cover for 50-60 minutes, or until cooked to desired doneness.
Meanwhile, make the curry. Heat oil in a large saucepan – non-stick if you have one – until hot. Add onions and stir occasionally until soft, about 3 minutes. Add garlic and spices and stir constantly for 30 seconds or until fragrant. Add liquids (coconut milk, almond milk, mirin), and bring to a boil, stirring occasionally. Lower to a simmer for 30 minutes or to desired thickness. Season to taste.
While sorghum and curry simmer, make the squash. Lightly oil a medium sheet pan. Cut the squash lengthwise and scoop out the seeds. Cut into 1-inch half-rings. In a large bowl, toss squash with olive oil, salt, pepper, and curry powder to coat. Arrange on sheet pan in a single layer. Roast for 5-6 minutes on one side, flip over and return to oven to roast another 5-6 minutes, or until a fork easily pierces through the flesh. Remove from oven and let cool 10 minutes.
Plate. Make a bed of baby spinach. Spoon coconut-sorghum over greens. Place delicata squash on top. Drizzle with curry (any extra can be served on the side). Garnish with cucumbers, almonds, chives, and mint. If using red chili flakes, sprinkle a pinch over dish or serve on the side for individuals to use to taste. Enjoy.
Tip: One 13.5-ounce can of coconut milk will be enough for this recipe; simply divide between sorghum and curry recipes.
Tip: Once served, guide guests to stir their ingredients around as the warm ingredients will wilt the spinach and infuse it with curry flavors.
This simple salad is aromatic thanks to the fennel, bright thanks to the orange segments, peppery thanks to the arugula, earthy and sweet thanks to the figs, and pleasantly tart and complex thanks to the raspberry-balsamic vinaigrette. There’s no sugar added – or needed – due to all the big vibrant flavors. You’ll enjoy the medley of tastes and textures while meeting your veggie quota for the day (read: fiber, antioxidants, vitamin C, folate, vitamin E, and more).
MIND foods: Leafy greens, vegetables, berries, olive oil
Prep: 10-15 min | Cook: 5 min | Total: 15-20 min
4 cups baby arugula, lightly packed (I used a pre-washed product)
1 medium bulb fennel, stalks trimmed and discarded, reserving fronds
1 medium orange, supreme segments (I used a Tangelo orange)
6 California mission figs, quartered lengthwise (substitute: your favorite fresh fig)
Raspberry Vinaigrette Ingredients
1 cup frozen raspberries
1/4 cup balsamic vinegar
1/4 cup red wine vinegar
1/2 cup olive oil
1/4 cup chopped onions
1 tsp Dijon mustard
Salt and pepper to taste
Reserved orange juice, to taste
Wash and dry all fresh produce. Combine all dressing ingredients, except orange juice, in a food processor or blender until smooth; season to taste. Let sit for at least 10 minutes. (You will have extra dressing to enjoy for the rest of the week!) Meanwhile, quarter your fennel bulb. Cut out the tough root and heart with a diagonal slice and discard. Thinly slice the remaining white bulb on the diagonal to make thin strips. To supreme your orange, cut off the top and bottom, then with one flat side down securely on the cutting board, slice away the remaining peel. Cut flesh-only segments out of the orange. Squeeze the juice out of the remaining orange core and reserve. Optional: taste dressing and add orange juice, slowly, to taste.
To plate, toss or gently layer arugula, fennel, fennel fronds, citrus, and figs. Drizzle with dressing. Season to taste. Serve immediately.
Tip: Using a funnel, pour the finished dressing into a squeeze bottle to make it easier to handle.
Tip: Reserve some of the fig pieces, orange segments, and fennel fronds, and place as deliberate garnishes to add appeal to your dish.
Sometimes experimentation pays off. Sometimes it doesn’t. It’s good to go into the kitchen with an open mind; a loose framework helps. That’s what I did today, with delicious results. After spending some time brainstorming in pajamas (it is Saturday, after all), I hit up two stores for supplies, and came back to get cooking. It’s a good thing Fred doesn’t mind waiting for breakfast. We had coffee before any of this, obvs. There are limits.
I took advantage of some beautiful seasonal pomegranate, but the rest of the ingredients can be found year-round, including a few “shortcut” ingredients like bottled sesame sauce and pre-mixed garam masala. After pomegranate season closes in January, I’d swap in strawberries, raspberries, blueberries, or even table or concord grapes.garam masala hummus is the bomb dot com. we've got your easy #recipe right here. via @minddietmeals @maggiemoonRD Click To Tweet Pomegranate arils are a star in every dish they grace. #pomegranate #babykale #salad #recipe via @minddietmeals @maggiemoonRD Click To Tweet
I used large AA organic cage-free eggs, but I’m not in an at-risk group. To get rid of any food safety concerns about undercooked eggs, you can use a pasteurized whole egg. As far as I know, eggs by Davidson’s Safest Choice Eggs is the only option on the market right now.
- 15.5 oz can chickpeas beans, aka garbanzo beans (I used Sprouts Market Organic Low Sodium Garbanzo Beans), drained, liquid reserved
- 2 cloves garlic
- ⅓ cup sesame sauce
- ⅓ cup extra virgin olive oil
- ¼ tsp smoked Spanish paprika
- 1 tsp black sesame seeds
- 1 T garam masala
- 1 large lemon, zest and juice
- 5 sprigs Italian parsley, leaves separated and roughly chopped (may reserve a few whole leaves for garnish)
- Salt and pepper to taste (optional)
- 2-3 cups baby kale, loosely packed
- ¾ cup parsley leaves, loosely packed (5-7 springs)
- 1 small pomegranate, arils removed to produce at least ½ cup (you may have extra)
- 1 T extra virgin olive oil
- 1 T white balsamic vinegar
- 1 T garam masala hummus (from hummus made with recipe above)
- Salt to taste (optional)
- 4 eggs
- 2 whole grain English muffins
- Combine all ingredients except chickpea liquid and parsley in a food processor or blender, and blend until smooth.
- Taste before seasoning with any salt or pepper. Season to taste. Flavors may melt together and develop more after resting.
- Cover and let rest in refrigerator.
- This recipe makes about 1.5 cups of hummus, so you're going to have extra, which is awesome. It's great on sandwiches, as a veggie dip, and on top of fish. Freeze anything you can't use up within a few days.
- While the hummus is resting, wash and dry all produce.
- Preheat the oven to 300F.
- Combine dry baby kale and parsley in a medium bowl. In a small bowl, combine olive oil, vinegar, and hummus, whisk until smooth, and set aside.
- Bring medium pot of salted water to roaring boil over high heat.
- While water is heating, trim the top and bottom off the pomegranate, score the sides every 2-3 inches, then submerge the fruit in a large bowl of water, pry the fruit open using the scored marks.
- When water is at a roaring boil, carefully add eggs and boil for 4 minutes exactly. Remove eggs and let cool slightly at room temperature.
- While eggs are cooling, separate the English muffins and toast in oven, face up, for 3-5 minutes or to desired doneness (check periodically to avoid burning), remove from oven and set aside.
- Carefully peel eggs (if they break, it'll be messy) once they are cool enough to work with.
- Whisk reserved chickpea liquid (aquafaba) until it forms a foam, less than a minute.
- Dress the salad; dressing may need a refresher whisking if it has separated.
- Divide English muffins on two plates. Spread with hummus. Add a small handful of the salad on top of the hummus. Top with eggs.
- Dollop the chickpea foam on top. Garnish with paprika and parsley.
- Add more salad to the plate as a side dish.
- Dig in, it's going to taste great.