This is the final part of our Food for Thought recipe series. I hope you enjoyed it or even found something you might want to try at some point. Maybe I could at least give you some ideas about what to cook next time you’re in need of brain food. Bon Appetit and feel free to share your own recipes!
Butternut Squash Soup with Toasted Walnuts
2 cups butternut squash (approx. ½ pound)
½ cup milk
5 ounces chicken broth
Olive oil, salt, pepper
Chop squash into cubes, season with salt, pepper. Spread on a baking sheet, sprinkle with olive oil and bake for 45 minutes. Put the squash in a blender, add broth and milk. Reheat soup. Chop the walnuts, toast in a pan and sprinkle on top before serving.
Brain food: Winter Squash (e.g. Butternut). Rich in Vitamin A. Contains Vitamin C, Fiber, Manganese. Walnuts. Rich in Vitamin B and Omega 3.
6 oz. red and green grapes
3 oz. cheese (blue, gouda, etc.)
Grapeseed or walnut oil
Balsamic or wine vinegar
Wash and halve grapes, dice cheese. Mix in bowl, add 1 tablespoon oil and vinegar, mix. Chop and add walnuts, allow to marinate.
Brain food: Grapes. Contain Manganese. Cheese. Contains Calcium and Protein. Walnuts. Rich in Vitamin B and Omega 3.
Leafy mushroom sandwich
Bok choy (alternative: spinach)
6 oz. mushrooms
1/2 bell pepper
Lightly roast sunflower seeds, set aside. Heat butter in a pan, sauté mushrooms. Set aside, add bok choy and sauté briefly, then deglaze with soy sauce. Lastly, sauté sliced bell peppers. Add vegetables to roll/bread, sprinkle with seeds.
Brain food: Bok choy. Contains Calcium, Vitamin K, Vitamin C. Bell Peppers. Rich in Vitamin C, Vitamin A. Sunflower Seeds. Rich in Vitamin E, Vitamin B1, Manganese, Copper; contain Magnesium, Vitamin B6.
Ingredients for the quiche dough:
3.5 oz. sour cream
5 oz. flour
3 tablespoons oil
3 tablespoons milk
Mix ingredients in a bowl, knead well. Wrap dough in plastic wrap and refrigerate for 15-30 minutes. Take out and roll flat, then cover greased baking dish with dough; prick with fork. Bake for 15-20 minutes at 360°F (180°C).
Note: Dough will be enough for a regular casserole dish, 2-3 servings. If you have a smaller dish, simply halve the ingredients (goes for the vegetables below as well) or freeze half of the dough for later use.
… with Kale and Onions
1/2 bunch of kale
Salt, pepper, nutmeg
Bring a pot of water to boil, add vegetable broth, then kale. Press down to submerge, cook for about 3 minutes, drain. Squeeze out excess moisture. Dice onion, mix with kale, add to pre-baked quiche dough. Mix eggs with spices and pour over kale. Bake for 45 minutes to an hour more.
Brain food: Kale. Rich in Vitamin K (1 cup contains an astounding 1300% of the daily value), Vitamin A, Vitamin C.
… with Spinach, Feta Cheese, Olives and Pine Nuts
2 bunches of spinach
1/2 feta cheese
2 oz. black olives
Salt, pepper, nutmeg
Bring a pot of salted water to boil, add spinach. Cook for about 5 minutes, drain. Squeeze out excess moisture. Dice feta, cut olives in halves. Mix cheese, olives and nuts with spinach, add to pre-baked quiche dough. Mix eggs with spices and pour over spinach. Bake for 45 minutes to an hour more.
Brain food: Spinach. Rich in Iron and Folic Acid. Olives. Contain Iron and Fiber.
… with Asparagus and Tomatoes
12 oz. asparagus
Salt, pepper, nutmeg, parsley
Bring a pot of salted water to boil, add asparagus. Cook for about 8 minutes, drain. Dice tomatoes, mix with asparagus, add to pre-baked quiche dough. Mix eggs with spices and pour over vegetables. Bake for 45 minutes more.
Brain food: Asparagus. Rich in Vitamin K; contains Vitamin A and Iron. Tomatoes. Contain Vitamin C, Vitamin K, Vitamin A.
Oats (or other whole grains or whole grain products)
Grains have many nutrients that are good for your brain. One of the benefits of oats is that the carbohydrates they contain are only broken down very slowly, so the energy they provide your brain with lasts for several hours. Try to include the oats in your breakfast, keep some crackers at hand while studying (low in sugar and salt) or snack on whole grain muffins, corn tortillas, etc.