Top 15 Brain Foods

With me being a nutrition and foods teacher and now with Colby starting a masters in Nutrition we have steered our eating habits towards a more healthy direction.  So I thought that I would start doing some posts on nutrition as well as helpful hints and tips for the kitchen.

The other day I came across this article and thought I would share.  I am so glad that many of them are already in our diet; especially CHOCOLATE!!!  I am sorry, but I could never give that up!

So here are 15 of the top foods to keep your body and brain healthy and active   

1. Blueberries – These treats supply your brain with antioxidants that help keep cells healthy. 

2. Raspberries – Whether growing wild or cultivated, raspberries are one of the most antioxidant-rich berries.

3. Strawberries – In addition to antioxidants, strawberries are high in vitamin C. A strawberry dessert is good for you.

4. Salmon – A great source for omega-3 fatty acid. Eating fish at least twice a week is considered a good nutrition goal.

5. Eggs – These contain choline, a fat-like B vitamin, which enhances memory and minimizes fatigue.

6. Broccoli – Have more broccoli because it contains vitamin K, which helps with overall brain performance.

 7. Spinach – Dark green vegetables, such as spinach, have been shown to slow development of dementia in women.

8. Almonds – A handful of almonds gives you a healthy dose of vitamin E, which contains antioxidants.

9. Bell Peppers – These peppers contain large amounts of vitamin C, which helps protect brain cells. 

10. Carrots – There is evidence that carrots reduce inflammation in brain cells and guard against memory loss.

11. Avocado – Almost as good for your brain as blueberries, avocados contain fats that keep blood flowing. 

Add avocado to salads.

12. Flaxseed – Rich in omega-3 fatty acids, flax- seed is good mixed into a smoothie or yogurt.

13. Beans – Raise alertness and stimulate nerve impulses in your brain (a good thing) with beans.

(I'm not endorsing coffee but I will admit that I LOVE the smell of coffee beans!  Mmmmm)

14. Coffee – This is one of the best sources of antioxidants in the American diet. Excessive amounts, 

though, interfere with sleep — bad for the brain. 

Save the BEST for last!!!

15. Dark Chocolate – Not only does this yummy food contain antioxidants, it also spurs production of endorphin's, 

which improves your mood.

Guest Post - Chocolate Chip Cheesecake Bars

Alright you cannot resist these little babies!  They are ooey goodie yummy!  Try them out!

Got the recipe from our friends over at Heat oven to 350.

Chocolate chip cookie layer:

1/2 cup unsalted butter

1/2 cup butter flavored vegetable shortening

1 cups brown sugar

1/2 cup granulated sugar

2 tsp vanilla extract

3/4 tsp salt

1 T cider vinegar

1 large egg

1 tsp baking soda

2 cups all-purpose flour

2 cups semisweet chocolate chips

Cheesecake layer:

1 package (8 oz) cream cheese, at room temp

1/2 cup sugar

1 egg

1/2 tsp vanilla

Directions:

1. In a large mixing bowl, cream together the butter, shortening, sugars, vanilla, salt and vinegar. Beat in the egg, then the baking soda and flour. Stir in the chocolate chips. Divide the dough into two equal portions and set aside.

2. In a medium mixing bowl cream the cream cheese with the sugar until thoroughly combined. Beat in the egg and vanilla. 

3. In a 9x13 pan, spread 1/2 of the cookie dough mixture evenly across the bottom. (This is somewhat tricky to do. I find it easier to add dollops of cookie dough throughout the pan and then spread all the dollops together. Spread the cream cheese mixture on the top of the cookie dough. With the remaining cookie dough, flatten chunks of dough between your hands into discs, and then place on top of the cream cheese mixture. (The dough discs don't have to touch, just place them near each other so they cover the surface as well as possible.) 

4. Bake at 350 for 35-45 minutes, or until the top is brown and cooked through. Cool completely and store in the refrigerator.

(To make this in a sheet pan double the recipe and press into a 12x17" sheet pan. The cooking time is slightly shorter.)

Spaghetti Pie

I am sure everyone would admit that spaghetti is a family favorite.  Not only that but it easy.  Just grab some tomato sauce throw in some meat, spices, peppers, and onions and voila!  Dinner is served.  Well, here is a great alternative to a family favorite

Spaghetti Pie 

(the fast & simple way)

6 oz pkg Spaghetti

2 T Margarine/butter

1/2 C Parmesan Cheese

2 Eggs (well beaten)

1/2 C chopped onion

1 lb Hamburger

1 C Cottage Cheese

1/2 C Mozzarella Cheese

1 28 oz bottle of Spaghetti Sauce

Cook spaghetti, drain, stir in margarine/butter, Parmesan and eggs.  Form Crust in pie dish

Cook beef & onion.  Drain, stir in sauce.

Spread cottage cheese over crust, then fill with sauce/meat mixture.

Bake uncovered 350 for 20 minutes.  Top with cheese bake an additional 5 minutes.

Enjoy with some garlic bread and a green salad!

Guest Recipe - Honey Lime Enchiladas

This recipe is courtesy of my best friend Jessica Price.  This is fabulous and you all need to try it!

Honey Lime Enchiladas

6 tbs. honey
5 tbs. lime juice (1 large lime)
1/2 tbs. chili powder
1/2 tsp. garlic powder
1 lb. chicken (3 small breasts)
8-10 flour tortillas
1 pd. monetary jack cheese (shredded)
16 oz. green enchilada sauce
1 cup heavy whipping cream

Mix first four ingredients and toss with shredded chicken. Marinate for at least 1/2 hour. Pour 1/2 cup sauce on bottom of 9×13 baking pan. Fill flour tortillas with chicken and shredded cheese. Mix remaining sauce with cream and left over marinade. Pour sauce on top of enchiladas and sprinkle with cheese. Bake at 350 for 30 min until brown and crispy on top. Enjoy!

TIPS & Suggestions:

I change it slightly by adding a can of beans, whatever I have- black, pinto, or white beans. I like white beans the best with it. Also I usually do slices of pepper jack cheese on top. I highly recommend the pepper jack cheese.  It gives it a little extra kick.  Also I 1 1/2 -ed the marinade because the chicken soaked up so much I didn't have much left over to mix with the cream.