By combining ingredients in your dishes, you can cook invigorating and healing and thus work on your health in a delicious and creative way.
Recipe 1:
For this week I chose marinated green asparagus with fish. Let me explain the ingredients first:
Fish: an important source of proteins and good fats, which are so important for building connective tissue and our nervous system, including the brain. Furthermore, indispensable for the immune system and keeping cell walls flexible. Find here prevention for resistance, heart and blood vessels, cognition, muscles and joints. It also contains a good amount of selenium, iodine and vitamin D.
Asparagus contain vitamins B, C and E. Inulin promotes beneficial intestinal flora. Glutathione is a strong antioxidant.
Garlic is also referred to as a natural antibiotic with numerous positive effects.
Lemon is high in vitamins, especially vit C, trace elements and phytonutrients.
Olive oil, a healthy fat, an important supplier and storage of energy. High-quality olive oil has a very high content of polyphenols, anti-inflammatory and vascular-protective effect.
Peppers contain capsaicin, which has a positive effect on blood sugar levels, blood clotting and defense against free radicals.
Honey has been considered a natural remedy for thousands of years and is known for its effectiveness against pathogens such as viruses and bacteria. Manuka honey works best here, if it’s high in methylglyoxal (MGO). In general, honey is better the darker it is, due to higher amount pinostrobin.
Recipe for 2 people:
Ingredients: 4 ounces fish fillet (salmon, cod…. MSC), 2 garlic cloves, 1 red chili, 2 tbsp olive oil, 1 lemon, 1 tsp dark honey, salt, pepper.
Preparation: preheat the oven to 160 degrees Celsius. Wash the asparagus and trim their woody ends. Peel the garlic, finely chop it along with the chili pepper for the marinade. Mix the garlic, chili pepper, olive oil, lemon juice, honey, salt, pepper and marinate the asparagus in it.
Place the washed and patted fish in a baking dish. Place the asparagus with the fish, pour over the remaining marinade and bake in the oven, about 20 minutes.
Tip: serve with a colorful salad.
Source: Art’gerecht Magazin
Month of December – Holiday time of the year.
Are you looking for a healthy treat for Christmas breakfast? Here is a recipe for a Christmas bread. Delicious feasting without guilt. Free of gluten, dairy and refined sugars.
In this blog ‘Menu of the week’, you will also find a recipe for stuffed eggs
Christmas bread requirements:
- Cake tin 16 cm
- Food processor or blender
Ingredients for 1 loaf:
- 250g sweet potato (the orange variety)
- 3 eggs
- 150 grams almond flour
- 75 grams arrowroot
- 2 teaspoons baking soda
- Pinch of fine sea salt
- 2 teaspoons ground cardamom
- 2 teaspoons cinnamon
- Grater of 1 orange and his juice
- Dried fruit: 3 figs and 3 dates in small pieces
- 50 grams 85% dark chocolate in pieces, sweetened with coconut sugar.
- 1 tablespoon of blond flaxseed (ground)
Preparation:
Peel the sweet potatoes, cut them into cubes of about 2 cm and cook them for 15 minutes until tender. Then drain them well and let them cool down. Meanwhile, preheat the oven to 180 degrees. Grate the orange and squeeze out the juice. Collect both in a separate bowl. Put the cooled sweet potato together with the eggs and orange juice in a food processor or blender. Grind to an even mixture. In another bowl, mix together the dry ingredients (almond flour, arrowroot, baking soda, sea salt, cardamom, cinnamon, ground flaxseed and orange zest). Now add all the dry ingredients into the food processor. Run the machine until everything is well blended. Cut the dark chocolate, figs and dates into small pieces and stir into the mixture.
Line the cake tin with baking paper. Spread the batter into the cake tin, place in the middle of the oven and bake for about 50 minutes. After the baking time, check whether the cake is done. If necessary, extend the baking time by 5 minutes. Let the cake cool down thoroughly.
Salad of Khaki fruit and spinach (4pers)
Why is this salad such a wealth of healthy things?
Khaki fruit contains a lot of fibre. The fruit is rich in vitamins and minerals, such as phosphos, Vit. A, B6, C, E and beta-carotene: good for eyesight, digestion, anti-inflammatory and resistance boosting. Also rich in potassium and folic acid, thus protects and strengthens the heart, bones and muscle cramps. Important for your fitness and for athletes.
Spinach: everyone knows it is rich in iron, but it contains so much more: vitamins, minerals and beta-carotene. It contains a methyl group, this supports the liver. It is potassium and nitrate-rich, beneficial for improving the condition of the veins and lowering blood pressure.
Buckwheat is gluten-free, rich in fibre, in proteins and antioxidants such as d-chiroinositol, rutin and quercetin. According to scientists, these substances protect against inflammation, diabetes, high cholesterol, neurodegeneration and cancer.
Olive oil and nuts rich in healthy fats that make your nervous system, brain, heart and vessels happy. They keep all cell membranes supple and are anti-inflammatory. In doing so, nuts provide important proteins and minerals, building substances for our hormons.
Sulphur-containing compounds, allicin and diallyl disulphide, are in onion and garlic. These substances affect the detoxifying action of the liver, help lower cholesterol and blood pressure, are antimicrobial and boost resistance.
In short, a very healthy salad for lunch or as a starter. Enjoy!
Ingredients:
- 1 tbsp olive oil or coconut oil
- 200 g buckwheat couscous
- 200 ml water
- 1 onion, chopped
- 1 clove of garlic, finely chopped
- 1 tsp salt, or at your taste
- 300 gr fresh spinach
- 2 khaki, sliced
- 125 gr smoked trout fillet, crumbled
- 80 gr macadamia nuts, toasted and chopped.
- Dressing: 4 tbsp balsamic vinegar (sugar free), 4 tbsp olive oil, pepper and some salt.
- Prepare the couscous according to instructions. Gently saute onion and garlic in olive oil or coconut oil until translucent, then briefly stir the spinach with it. Remove from heat. Drain off any excess liquid.
- In a salad bowl for the dressing: mix olive oil and vinegar, salt and pepper. Then add the couscous, onion, garlic, spinach and khaki fruit and mix with the dressing. Divide the trout and macadamia nuts on top. Bon appetite!
For the summer holiday Clafoutie
- 3 eggs
- juice of 1 orange (about 30 ml)
- zeste of 1/2 orange
- 100 ml coconut milk
- 2 tsp vanilla extract
- 1 tsp cinnamon
- 100 gr. almond flour
- 150 g or more of fruit, pitted if necessary. (250 gr currants used here)
- 1 tbsp coconut blossom sugar
- 1 pinch of salt
Preheat the oven to 180 degrees. Line the baking dish with baking paper. Beat the eggs lightly with a whisk in a bowl. Add: juice, zest, coconut milk, cinnamon and vanilla extract. Beat everything well into a light mass. Stir in almond flour, fruit, coconut blossom sugar and salt.
Pour the batter into the baking dish and place in the oven for 45 minutes. Then let it cool down.
Delicious as a treat or dessert
Watercress soup 35 minutes, 4 pers.
Watercress belongs to the cruciferous family, such as arugula, kale and cauliflower. It is one of the healthiest vegetables with a nutrient density of 17 nutrients per 100 calories (potassium, fiber, protein, calcium, iron, thiamine, riboflavin, niacin, folate, zinc and vitamins A, B6, B12, C, D, E and K). In addition, a study has shown that it can counteract DNA damage to cells in the body. Delicious brain food!
- 1 onion
- 2 cloves of garlic
- 200 gr watercress + some extra for garnish
- 1 white of a leek
- 1/4 celeriac
- 1 l vegetable stock
- salt and pepper
- olive oil
Garnish
- spring onion
- little spinach, if at home
- or mini bok choy
Chop the onion and garlic and fry in olive oil.
Peel and wash the celeriac and leek. Cut into small cubes and fry for a while. Then add the broth. Bring to a boil and simmer gently for 15 to 20 minutes.
Puree the mixture in a food processor and season the soup with salt and pepper.
Dip watercress in boiling water and rinse immediately with cold. Squeeze out the moisture and blend this mixture very finely.
Add the watercress pulp just before serving the soup, so it will get a beautiful green color.
Finely chop the spring onion and spinach or bok choy. Mix all the vegetables for the soup garnish, divide them in the plates and pour the warm soup over it.
Source: Brain Food, C. Tabee
Avo Cargoes
Takeaway lunch: full of good fats and proteins for your brain and to stay satiated for a long time. Avocados are also packed with omega 9 fatty acid, called oleic acid. Oleic acid contributes to lowering inflammation and disorders of the cardiovascular system. Furthermore, they have a healing effect on skin problems and are rich in vitamins and minerals.
- 250 gr tinned tuna MSC or 250 g leftover skinless roast chicken, chopped
- 2 tsp lemon juice
- ½ garlic clove, crushed or chopped
- 1 spring onion (scallion), white part finely chopped, green part sliced and reserved to serve
- 1tsp sweet paprika, plus extra to serve
- 1 tsp extra virgin olive oil
- Pinch of sea salt and freshly ground black pepper, to taste
- 1 avocado
In a bowl, combine the tuna or chicken, lemon juice, garlic, spring onion, paprika and olive oil. Season with salt and pepper, then use a fork to combine well and break up the tuna (if using).
Cut the avocado in half and remove the stone, being careful not to break the avocado itself or the skin – you want to keep this intact for portability.
Scoop out a 1 cm layer of the avocado with a spoon, mash it and add it to the tuna or chicken mixture, then spread the mixture into and over both halves of the avocado, scattering with the reversed spring onion, paprika and chili flakes (if using).
Wrap each half securely in plastic wrap and seal in an airtight container to take to work.
Example of a lunch that you can also take to work. Good for energy boost and bone health
Asian Kelp Noodle Salad (3p)
Kelp noodles are made from brown seaweed. They are starch- and gluten-free, rich in protein, vitamins such as A, B, C and E, minerals: zinc, calcium, iron, vit K, iodine, omega 3. Strengthening bones and increasing energy.
Capsicums (peppers) great source of vitamin C and a strong anti-oxidant.
- 340 gr Kelp noodles
- 150 gr sprouts (bean or broccoli) trimmed
- 3 medium spring onions, thinly sliced
- 1 small carrot, cut into matchsticks
- 1 small cucumber, cut into matchsticks
- ½ large red capsicum (pepper), cut into strips
- 2 tbs chopped almonds
- 2 tbs cilantro leaves
- 2 tbs mint leaves
Dressing:
- 1 tbs sesame oil
- 1 tbs coconut aminos
- 2 tbs lime juice
- ½ tsp chili flakes
- 1 tsp grated ginger
Combine the dressing ingredients in a small bowl.
Rinse and drain the kelp noodles, then cut to the desired length. Put the noodles in a bowl, add the remaining ingredients and dressing toss gently, then serve.
Source: Fast your way to wellness, Lee Holmes.
Muffin with thyme.
prep 5 minutes, the oven does the rest. (4 pieces)
- 100 gr almond flour
- 4 tablespoons coconut flour
- 4 eggs
- 1 tsp baking powder
- dried thyme, to taste. Can also be done without or with other herbs.
- pepper
- pinch of celtic sea salt
- 2 tbsp coconut oil
- 8 tbsp water
Preheat the oven to 180 degrees.
Mix almond flour, coconut flour, baking powder, thyme and sea salt in a bowl.
Add egg, coconut oil and water. Beat with a whisk until smooth dough.
Pour into muffin tins and bake in the oven for 20 minutes.
By adding dried herbs such as thyme, oregano, rosemary, basil and or basil, you get a real anti-inflammatory sandwich.
If you serve it with avocado and smoked salmon, anchovies, herring or sardine, plus tomato, you not only support your immune system, but also your brain with extra good fatty acids.
If you want to support your hormones GABA, serotonin, dopamine, you can use chicken and turkey in addition to avocado.
Source: Marijke Engelbrecht, cPNI therapist.
Chocolate muffins (4 pieces)
Such a recipe is wellness for your brain.
- 100 gr almond flour
- 20 gr coconut blossom sugar
- ¾ tsp baking soda
- 2 tbsp raw cocoa powder and 1 tsp vanilla powder. To taste you can add chocolate nibs and/o nuts.
- 50 gr melted coconut oil
- 1 egg
Preheat the oven to 175 degrees. First add the dry ingredients. Then add the oil and finally the egg. Mix well and then divide the mixture between 4 muffin tins. About 15 to 20 minutes in the oven. Enjoy!
This recipe supports: serotonin, dopamine, decisiveness, magnesium, proteïns, healthy fats.
Chia pudding with red fruit coulis
- 250 ml coconut milk
- 50 g chia seeds
- 2 hands of red fruit (raspberries, strawberries, blackberries, etc.) You can also use frozen fruit for this or seasonal fruit for a colour variation.
- Pinch of vanilla powder
Mix milk, vanilla powder and the chia seeds and set aside. You can do this the night before, but 30 minutes is sufficient.
Blend the fruit into a fresh fruit coulis just before you want to serve the pudding.
Fill 2 glasses or small bowls with the pudding and top with the coulis.
Chia seeds, power food. It contains omega 3 in the form of ALA, which the body can convert into DHA. DHA crucial for the brain. Conversion is easier when the seeds are grounded, with a coffee grinder or mortar. Furthermore, chia seeds are high in protein, B vitamins, iron, manganese, magnesium, calcium, phosphorus and zinc. The fibre is hugely beneficial for intestinal flora and for feeling satisfied.
This dessert is so good for intestines, against inflammation and the brain!
Source: Brain Food, Charlotte Labee