Whole Foods are Brain-Healthy Foods
Chef Michael Lieb
3 min read
One of the easiest decisions we can make to improve our brain health is to greatly reduce or remove processed foods from our diet. Our bodies and minds are simply happier when we eat whole, real food and cook “from scratch” recipes. With less sugar, fat, and carbohydrates and more anti-oxidants and vitamins in our system, we have more energy, less inflammation, and a greater chance to perform at our highest levels possible.
At Amazing Place, we follow the evidence-based Memory Preservation Nutrition® program* which is as easy to follow at home as it is in our on-site kitchen. Some basics to consider:
1. More anti-oxidants
Eat more leafy green vegetables, beans, berries, whole grains, and spices and pay attention to variety.
2. Rely on natural sweeteners
To improve your metabolism, rely on natural sweeteners, like honey and whole grains. White sugar and flour are not your friend — remove them from your diet.
3. Eat healthy fats
Try olive or canola oil instead of vegetable or corn oil. And say goodbye to unhealthy fats by eating more fish, chicken, nuts, beans, and oatmeal and less red meat.
4. More Omega 3s
Omega 3s, found in fish, a variety of seeds like flax and chia, colored root veggies, and yogurt, are thought to have many benefits, such as lowering the risk of heart disease and protecting against depression and dementia.
5. B, C, D, and E vitamins
It is important to make sure you are getting an adequate amount of B, C, D, and E vitamins.
As always, check with your doctor to make sure you are getting the nutrition your body needs. But remember that whole foods are absolutely delicious and can go a long way in making you feel better and more alert. To get you started, try one of my favorite recipes, ratatouille, a stewed vegetable dish that is healthy and very filling. High in nutrients and low in calories, ratatouille is a balanced meal that everyone will love. Bon appetite!
Eggplant Ratatouille
Ingredients
- 2 large eggplants, peeled, large dice
- 2 medium white onions, small dice
- 3 cloves garlic, pureed
- 1 ½ tablespoon ghee or extra-virgin olive oil
- 2 tablespoons chopped fresh oregano or 1 tablespoon dried oregano
- ½ tablespoon black pepper
- ½ tablespoon kosher salt
- 8 Roma tomatoes blended with 8 ounces cold water
- ½ bunch parsley, washed and chopped
- 10 basil leaves, chiffonade (optional)
Instructions
- In large saucepan, sauté ghee and onion for 3-4 minutes.
- Add eggplant and garlic and cook for 2 minutes while stirring.
- Add seasonings and oregano; stir.
- Add blended tomatoes; stir.
- Bake in a 350-degree oven for 35 minutes; remove and stir.
- Add ½ cup water and bake for an additional 10 minutes.
- Remove; add parsley and basil.
Serving Suggestions
- There are a number of ways you can enjoy eggplant ratatouille. Serve it over pasta with parmesan cheese or use it as a side dish. A great fun and light way to enjoy eggplant ratatouille is with brown rice, garnished with chopped romaine lettuce and fresh diced tomatoes and cucumbers.
*The Memory Preservation Nutrition® program was developed by Dr. Nancy Emerson Lombardo in concert with several medical specialists. Dr. Lombardo has over 30 years of experience working on the treatment and prevention of Alzheimer’s. She holds a Ph.D. from Yale University, is a co-founder of the national Alzheimer’s Association and played a prominent role in the founding of Alzheimer’s Disease International. She is also an Adjunct Research Assistant Professor of Neurology at Boston University School of Medicine and Boston University Alzheimer’s Disease Center.