Boost Your Brain Power in 60 Seconds

by Michelle Schoffro Cook

  Blenders

  My husband’s and my birthdays are only a day apart, so a decade and a half ago we decided to buy a Vitamix blender as a joint birthday gift. It lasted 12 years with heavy-duty daily use and was one of the best investments we’ve made for our health. We’ve since replaced it with a newer model. Rarely does a day go by that we don’t use it. It gets a serious workout in the creation of healthy and delicious soups, smoothies, frappés, total juices, almond milk, and other healthy creations. A high-powered blender like the Vitamix has the capacity to do much more than other blenders, but its price tag tends to be a bit steep—in the $400 to $650 range, depending on the model. However, as I stated for juicers, it’s not essential to buy a top-of-the-line model. If you have a standard blender, you can still make most, if not all, of the recipes that follow. And most blenders cost less than $50.

  The Traveling Brainiac

  It’s possible to have your frequent-flyer miles and your brain health, too. With a little planning, you’ll continue to reap the benefits of reduced inflammation, a healthier brain, improved energy levels, and delicious healthy foods. Here are some simple tips.

  1.When traveling via plane or train, call in advance to check if a fruit plate or salad is available on board. Many airlines and rail companies offer these healthier options.

  2.Bring pieces of fruit or veggie sticks on car or bus trips should you have difficulty finding healthy options along the way.

  3.Choose a salad in restaurants. Simply ask for some lemon wedges and olive oil instead of dressing. Most restaurants are happy to accommodate this request. Most high-quality restaurants offer mixed green salads with leafy greens that actually resemble their name, but if the restaurant calls iceberg lettuce a “green salad,” just ask to have it topped off with cucumber slices, green or red bell peppers, and tomatoes to increase its nutritional value.

  4.Many international restaurants offer better options than those that offer only standard North American fare. Middle Eastern (Lebanese, Turkish, Iranian, Iraqi, Egyptian), Greek, Mexican, and Asian (Japanese, Thai, and some Chinese) restaurants are often likely to serve more vegetables, beans, and whole grains than the typical burger and fry joints. Be sure to avoid Asian sauces if you’re choosing Japanese, Thai, or Chinese food, as they frequently contain monosodium glutamate (MSG) even when the restaurateur insists otherwise.

  5.Raw nuts and seeds are excellent choices while traveling, since they offer a high amount of protein and essential fatty acids and help keep blood sugar levels stable, thereby warding off cravings for unhealthy items.

  6.Check the Internet or local phone books to find out if there are any organic markets, health food stores, or healthy restaurants in the areas where you’ll be staying.

  It takes some effort to eat healthier when you’re on the road or in the skies, but the effort is definitely rewarded in the form of better brain health.

  Here are some of my favorite brain-boosting recipes. You’ll soon discover that you won’t feel deprived on this program, as it is packed with delicious foods. I included breakfast options, since people often tell me they don’t know what to choose for a healthy breakfast. And, of course, there are also many amazing dessert recipes.

  Breakfasts

  BLUEBERRY PANCAKES

  These delicious pancakes are high in fiber and calcium and make a great brain-boosting breakfast, thanks particularly to the blueberries they are topped with. They’re so simple to whip up from scratch that you’ll wonder why you ever bothered with mixes. Plus they taste substantially better.

  MAKES 2 TO 4 SERVINGS

  1 cup almond flour

  ½ cup tapioca flour or arrowroot flour

  1½ teaspoons aluminum-free baking powder

  1 tablespoon raw sugar

  1 egg

  1 cup soy milk

  Coconut oil

  1–2 cups fresh or frozen and thawed blueberries

  In a medium bowl, mix the flours, baking powder, and sugar. Add the egg and soy milk and whisk until combined.

  In a medium skillet over medium heat, melt the coconut oil. Pour or scoop the pancake batter into the skillet.

  Cook for 2 to 3 minutes. After most of the bubbles break, flip the pancakes and cook the other sides for 2 minutes longer. Serve immediately.

  Top with the blueberries.

  BRAIN-BUILDING EGGLESS SCRAMBLE

  I am frequently asked for ways to add more brain-healing turmeric to a diet. This recipe is an easy and delicious way to do that. Turmeric’s natural anti-inflammatory properties help reduce low-grade inflammation in your brain and body. Plus this dish is loaded with nutrients and fiber from the vegetables and high in protein and calcium, making it a great substitute for traditional scrambled eggs. It also makes a quick and delicious dinner.

  MAKES 4 SERVINGS

  8 ounces firm tofu, crumbled

  1 teaspoon ground turmeric

  1 teaspoon unrefined sea salt

  ½ teaspoon ground cumin (optional, but a delicious addition)

  4 tomatoes, cored and quartered

  2 tablespoons extra-virgin olive oil

  1 large onion, chopped

  2 ribs celery, chopped

  1 red bell pepper, chopped

  In a medium bowl, combine the tofu, turmeric, salt, and cumin, if using.

  In a blender or food processor, puree the tomatoes.

  In a large skillet over medium-low heat, heat the oil, making sure it doesn’t smoke. Add the onion and cook, stirring frequently, for 5 to 10 minutes or until softened. Add the celery and red pepper and cook, stirring frequently, for 5 minutes or until tender. Add the seasoned tofu and cook until heated through. Stir in the tomato puree, cover, and cook for 5 to 10 minutes or until heated through and the flavors have blended.

  SUPERBRAINIAC BREAKFAST SMOOTHIE

  My mom developed this breakfast smoothie to have in place of coffee when she wants to jump-start her day. It’s packed with vitamins, minerals, and fiber. The berries or purple grapes not only add delicious flavor, they offer important brain-boosting proanthocyanidins and resveratrol, respectively.

  MAKES 1 OR 2 SERVINGS

  1 banana

  1 tablespoon ground flaxseeds or ground chia seeds

  1 tablespoon green powder (such as spirulina or chlorella) or 1 cup fresh spinach or other leafy green

  1 teaspoon coconut oil

  1½ cups frozen fruit (blueberries, strawberries, or purple grapes)

  2 cups water

  In a blender, place the banana, seeds, green powder or spinach or leafy green, oil, fruit, and 1½ cups of the water. Blend until smooth. Add the remaining ½ cup of water, if desired, until the smoothie reaches desired consistency. Drink immediately.

  APPLE-CINNAMON-WALNUT OATS

  This is a quick and hot breakfast for those chilly winter mornings. The cinnamon and the fiber in the oats and apple help ensure that your brain has a steady supply of energy for hours. The walnuts and flaxseeds add an omega-3 fatty acid boost essential to great brain health.

  MAKES 1 OR 2 SERVINGS

  ½ cup quick-cooking oatmeal, preferably gluten-free

  ½ cup water

  ½ apple

  1 tablespoon ground flaxseeds

  ¼ teaspoon ground cinnamon

  1 tablespoon unsalted raw walnuts

  In a heat-safe bowl, place the oatmeal. In the microwave oven or on the stove top, bring the water to a boil. Cover the oatmeal with the boiling water. Let sit for 2 minutes while you finely chop the apple.

  Add the apple, flaxseeds, cinnamon, and walnuts to the oatmeal. Stir until combined.

  Serve immediately.

  GLUTEN-FREE TOAST WITH COCO-ALMOND BUTTER AND PEACHES

  Select a whole grain version of gluten-free bread, rather than the white rice or potato flour versions. A whole grain version is usually made with any combination of millet, amaranth, lima bean, navy bean, or chickpea flour with some tapioca or arrowroot added for a soft texture. It should be available at most health
food stores.

  MAKES 2 SERVINGS

  4 slices whole grain, gluten-free bread

  Coco-Almond Butter

  1 fresh peach or about 1 cup frozen peaches, thawed

  Toast the bread. Spread the toast with the Coco-Almond Butter and top it with the peach slices. Enjoy immediately.

  COCO-ALMOND BUTTER

  Coco-Almond Butter is an excellent source of brain-boosting medium-chain triglycerides and omega-3 fatty acids, as well as fiber, calcium, and magnesium. It’s simple to make and a delicious addition to toast, sandwiches, celery sticks, or crackers.

  MAKES ABOUT 3½ CUPS

  3 cups unsalted raw almonds

  ⅓ cup coconut oil

  ½ cup flaxseed oil

  In a food processor, pulse the almonds until finely ground.

  Add the coconut and flaxseed oils. Pulse until smooth.

  Store in a glass jar in the refrigerator for up to 2 weeks.

  Beverages

  GINGER LEMONADE

  This refreshing lemonade with a kick is a great way to enjoy summer and boost your brain health at the same time. It offers ginger’s potent anti-inflammatory compounds, known as gingerols, which are as delicious as they are healing. Thanks to the addition of stevia—a naturally sweet herb—this lemonade won’t cause the typical blood sugar fluctuations common with sweetened and commercial versions of lemonade.

  MAKES 4 SERVINGS

  5 lemons

  1 piece (3'') fresh ginger

  1½ teaspoons liquid stevia (about 90 drops), or to taste

  6 cups water

  Ice cubes

  1 sprig fresh mint (optional)

  Juice the lemons using a ceramic or wooden reamer (or an electric citrus juicer if you have one). Pour the juice into a large pitcher. Juice the ginger and add the juice to the pitcher. Add the stevia and pour in the water. Stir to mix.

  Pour over ice and add the mint sprig, if using, to garnish.

  ICED POMEGRANATE GREEN TEA

  Reap the brain-boosting benefits of pomegranate juice and green tea all in one refreshing beverage.

  MAKES 2 TO 4 SERVINGS

  1 quart pure water

  6 green tea bags

  1 cup pomegranate juice

  2 cups ice + additional, for serving

  Stevia to taste (optional)

  1 sprig fresh mint (optional)

  In a kettle, bring the water to a boil. Pour into a teapot. Add the tea bags and let steep for 5 to 10 minutes. Allow the tea to cool.

  In a large pitcher, pour the pomegranate juice and add the cooled tea. Add the 2 cups of ice and the stevia, if using. Stir until well mixed and garnish with the mint, if desired. Enjoy served over additional ice.

  POMEGRANATE LEMONADE

  Sipping this delicious lemonade is a great way to escape the stresses of modern life. And it’s packed with brain-boosting nutrients from the pomegranate and lemon juice. Unlike most sweetened lemonade, thanks to the naturally sweet herb stevia, this lemonade keeps blood sugar levels stable, a key factor in providing a continual supply of energy to the brain and preventing brain-damaging inflammation. Plus it just tastes delicious.

  MAKES 4 SERVINGS

  5 lemons

  1½ teaspoons liquid stevia (approximately 90 drops), or to taste

  5 cups pure water

  1 cup pomegranate juice

  Ice cubes, for serving

  Juice the lemons using a wooden or ceramic reamer (or an electric citrus juicer if you have one). Pour the juice into a large pitcher.

  Add the stevia and pour in the water and pomegranate juice. Stir until well mixed.

  Pour over the ice cubes and serve.

  SUPER-HEALTH-BOOSTING PUMPKIN SPICE “LATTE”

  This recipe can be made with your favorite coffee, but I urge you to at least try it with roasted dandelion root. When dandelion root is roasted, it takes on a coffee-like flavor. You may be scoffing at the thought of a dandelion latte, but roasted dandelion root is perhaps the most overlooked natural superfood available. It grows almost everywhere and so is a renewable resource, to say the least.

  If the thought of pulling up dandelions from your yard doesn’t sound appealing, you can purchase dandelion root in most health food stores. It is available roasted or raw. If you’re using raw dandelion, cut it into small chunks and place it on a baking sheet. Roast in a 200°F oven for 1 to 2 hours, depending on preference. (Longer roasting times produce a darker-roast taste.) Grind in a high-powered blender or coffee grinder. Store in an airtight glass jar. Some health food stores sell already roasted and ground dandelion root, often labeled “coffee substitute.” If you’re harvesting dandelion root yourself, be sure to choose an area free of pesticides and lawn sprays. I’ve found it easiest to harvest after a rainfall when the ground is soft.

  This delicious pumpkin spice latte is devoid of the artificial ingredients that plague commercial varieties of the beverage and much lower in sugar. I tend to prefer a sweeter drink, so I simply increase the amount of coconut sugar used. You can serve this latte hot or iced, depending on your preference.

  MAKES 2 SERVINGS

  1½ cups almond or coconut milk

  ⅓ cup pumpkin puree

  1 tablespoon roasted and ground dandelion root

  1½ tablespoons coconut sugar, or to taste

  1 teaspoon ground cinnamon + additional for sprinkling on top

  ⅛ teaspoon ground cloves

  ⅓ teaspoon ground nutmeg + additional for sprinkling on top

  In a blender, combine the almond or coconut milk, pumpkin, dandelion root, sugar, 1 teaspoon cinnamon, cloves, and ⅓ teaspoon nutmeg. Blend until smooth and creamy. Sprinkle with additional cinnamon and nutmeg and serve.

  To serve hot, pour the latte into a small saucepan. Set it over medium-high heat and, stirring occasionally, heat for 5 to 10 minutes, or until the desired temperature has been reached. Sprinkle with additional cinnamon and nutmeg and serve immediately.

  ALMOND MILK

  Make your own fresh and creamy almond milk to drink on its own, use in baking, or use as a base in fruit smoothies.

  MAKES 2 TO 4 SERVINGS

  2 cups purified alkaline water

  ½ cup unsalted raw almonds

  8 drops liquid stevia, or to taste

  In a blender, pour the water. Add the almonds and stevia. Blend until smooth. Strain through cheesecloth or an almond milk–straining bag (available in most health food stores). Store in the refrigerator in a covered pitcher for up to 1 week.

  WATER-BERRY JUICE

  This juice is packed with important brain-boosting nutrients like glutathione, which helps to eliminate toxins from the body before they can access or damage the brain. But you’ll love this juice for more than the health benefits.

  MAKES 2 SERVINGS

  2 cups cubed watermelon

  1 cup frozen strawberries

  In a blender, place the watermelon and the strawberries. Blend until smooth. Serve immediately.

  GREEN GODDESS JUICE

  The tart and slightly sweet Granny Smith apple adds punch to the nutrient-packed celery and cucumber, making this lovely light green juice both yummy and healthy. The mint adds the great, refreshing taste of summer, perfect for hot days.

  MAKES 1 TO 2 SERVINGS

  1 piece (4'') cucumber

  6 leaves mint

  1 Granny Smith apple

  3 ribs celery

  In a juicer, combine the cucumber, mint, apple, and celery. Juice until well mixed. Serve immediately.

  Appetizers, Dips, and Spreads

  SOUTHWESTERN BRUSCHETTA

  Here’s my Mexican twist on an Italian favorite. I could eat this almost daily—it’s that good. And it’s easy to prepare for a snack, appetizer, or quick lunch.

  MAKES 2 TO 4 SERVINGS

  4–6 slices sprouted grain bread or yeast-free spelt or brown rice bread

  1 clove garlic

  Avo-Salsa

  Toast the bread until fairly crisp.


  Rub each slice of toast with the garlic.

  Place the toast on serving dishes and top it with the Avo-Salsa. Serve immediately.

  GUACAMOLE

  Serve this dip with tortilla chips or carrot sticks, celery sticks, sliced red or green bell peppers, and broccoli or cauliflower florets. Or use it as a spread on wraps and sandwiches. Eat it soon after making it, or the guacamole will discolor.

  MAKES 2 TO 4 SERVINGS

  1 avocado, peeled and pitted

  Juice of ½ lime

  1 tablespoon organic cold-pressed flaxseed oil

  Pinch of Celtic sea salt

  In a food processor, place the avocado, lime juice, oil, and salt. Puree until smooth. (Or use a hand blender.)

  Garlic Guacamole

  Add 1 clove of freshly minced garlic with the avocado.

  BRAIN-BOOSTING BUTTER

  Serve this soft, healthier butter substitute on warm bread, toast, steamed or roasted vegetables, or any of your favorite foods. Don’t use it for cooking, as the omega-3 fatty acids found in flaxseed oil are volatile when heated.

  MAKES ABOUT 1 CUP

  ½ cup organic extra-virgin coconut oil

  ½ cup organic cold-pressed flaxseed oil

  In a small saucepan over low heat, liquefy the coconut oil. Immediately remove the pan from the heat and add the flaxseed oil, stirring until well mixed. Pour into a serving container and refrigerate until firm.

  Store in an airtight container in the refrigerator for up to 6 months.

  Michelle’s Better Basil Butter

  Immediately after adding the flaxseed oil, stir in a handful of chopped fresh basil.