Power Foods for the Brain (31 page)
Read Power Foods for the Brain Online
Authors: Neal Barnard
Makes 4 servings
This simple dessert can be served in endless variations. Feel free to change up the fruits for fun, and top with a little low-fat granola for a delicious treat.
3 apples, cored and chopped
1 cup fresh or frozen and thawed pitted cherries
¼ cup apple juice
Pinch of sea salt
2 tablespoons maple syrup
1½ tablespoons cornstarch diluted in 2 tablespoons cold water
½ teaspoon ground cinnamon
1 teaspoon pure vanilla extract
Combine the apples, cherries, apple juice, salt, and maple syrup in a medium saucepan. Cover and bring to a gentle boil over medium-high heat. Reduce the heat to low and simmer, covered, for 5 minutes, or until the fruit is soft.
Slowly add the diluted cornstarch, stirring constantly to prevent lumping, until the mixture becomes thick. Stir in the cinnamon and vanilla and turn off the heat. Serve warm (or refrigerate and serve chilled).
Note:
Kudzu root starch can be used in place of the cornstarch for an even healthier dessert. Kudzu is known for its alkalizing effects.
Per serving (¼ of recipe):
144 calories, 0.8 g protein, 37 g carbohydrate, 27 g sugar, 0.4 g total fat, 2% calories from fat, 4 g fiber, 77 mg sodium
—CW
Makes 4 servings
This is a nice way to enjoy fruit. The spices and the baking transform simple fruit into a fat-free treat!
4 cups sliced peaches
1 cup blueberries
½ cup red raspberries
5 tablespoons maple syrup
½ teaspoon ground cinnamon
¼ teaspoon ground allspice
¼ teaspoon ground ginger
¼ teaspoon ground cloves
Preheat the oven to 350°F.
Combine all the ingredients in a large bowl and mix gently. Pour the fruit into a 2-quart baking dish, cover, and bake for 30 minutes, or until the fruit is soft. Serve warm.
Per serving (¼ of recipe):
150 calories, 2 g protein, 39 g carbohydrate, 32 g sugar, 0.7 g total fat, 4% calories from fat, 4 g fiber, 3 mg sodium
—CW
Makes 4 kebabs (4 servings)
Fresh fruit makes a striking appearance in these antioxidant-rich kebabs. Enjoy them for a refreshing, light dessert!
8 red or green grapes
4 large strawberries
4 1-inch-square cantaloupe chunks
4 1-inch-square honeydew chunks
4 ½-inch-thick slices peeled kiwi
4 1-inch-square watermelon chunks
¼ cup orange juice
2 teaspoons fresh lime juice
2 tablespoons finely chopped fresh mint leaves
1 teaspoon pure vanilla extract
4 10-inch bamboo skewers
Thread 1 grape, 1 strawberry, 1 cantaloupe chunk, 1 honeydew chunk, 1 slice kiwi, 1 watermelon chunk, and 1 more grape onto a skewer. Repeat with the remaining fruit and skewers. Place the finished skewers in a shallow container.
In a small bowl, whisk together the orange juice, lime juice, mint, and vanilla. Pour the marinade over the fruit kebabs, cover, and chill
for at least 30 minutes (or up to 3 hours) in the refrigerator before serving.
Per serving (1 kebab):
35 calories, 0.6 g protein, 8 g carbohydrate, 7 g sugar, 0.2 g total fat, 5% calories from fat, 1 g fiber, 5 mg sodium
—CW
Makes 6 pops
Now you can enjoy an all-natural frozen treat on those hot summer days!
About 3 cups unsweetened fruit juice of your choice, such as grape, pomegranate, or orange juice
Fill an ice pop mold (set of 6) with the juice and freeze for at least 3 hours. To remove a frozen pop from the mold, run briefly under warm water.
Note:
For variety, you can also use fruit juice concentrate such as apple or orange blended with bananas, or add fresh berries or chopped fresh fruit to the pops.
Per serving (1 pop):
76 calories, 0.5 g protein, 19 g carbohydrate, 18 g sugar, 0.2 g total fat, 2% calories from fat, 0.3 g fiber, 6 mg sodium
—CW
Serves 4
This refreshing sorbet makes a light finish to any meal.
2 cups fresh or frozen raspberries or strawberries
¼ cup maple syrup or agave nectar, plus more if needed
1 teaspoon pure vanilla extract
Optional:
teaspoon almond extract
In a blender, combine all the ingredients and blend until smooth. Adjust the sweetness to taste, if needed. Pour into a freezer container, cover, and freeze for at least 3 hours, until firm. To serve,
remove the sorbet from freezer and let stand at room temperature until soft enough to scoop out.
Per serving (¼ of recipe):
88 calories, 0.7 g protein, 21 g carbohydrate, 15 g sugar, 0.4 g total fat, 4% calories from fat, 4 g fiber, 3 mg sodium
—CW
Makes 16 brownies
A brownie made with beans? You bet! The beans add fiber, calcium, and protein, making these brownies a nutritious indulgence.
¼ teaspoon safflower oil
2 15-ounce cans low-sodium black beans, drained and rinsed
1 cup pitted dates
1 cup all-fruit raspberry jam
1 tablespoon pure vanilla extract
¼ cup whole-wheat pastry flour
1 cup unsweetened cocoa powder
¼ teaspoon sea salt
Preheat the oven to 350°F and grease an 8 x 8-inch baking pan with the oil.
Combine the black beans, dates, jam, and vanilla in a food processor and process until smooth. Add the flour, cocoa powder, and salt and process again.
Pour into the prepared pan and smooth the top with a spatula. Bake for 30 minutes or until the top looks set. Remove from the oven and cool completely, then cut into 16 squares. The brownies will keep, refrigerated in a covered container, for up to 1 week.
Per serving (1 brownie):
145 calories, 5 g protein, 33 g carbohydrate, 15 g sugar, 1 g total fat, 7% calories from fat, 8 g fiber, 110 mg sodium
—CW
Serves 4
Enjoy this warm and cozy dessert on a chilly night.
¼ teaspoon safflower oil
4 apples, peeled, cored, and sliced
¼ cup raisins
¼ cup rice milk
¼ cup maple syrup
2 tablespoons whole-wheat pastry flour
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
Preheat the oven to 350°F and grease a 1½-quart casserole dish with the oil.
Combine the remaining ingredients in a large bowl and gently stir to coat the apple slices. Transfer to the prepared casserole dish and bake for 1 hour, or until the apples are soft. Serve warm.
Per serving (¼ of recipe):
182 calories, 1 g protein, 46 g carbohydrate, 34 g sugar, 0.9 g total fat, 4% calories from fat, 3 g fiber, 9 mg sodium
—CW
Serves 4
This creamy pudding is high in protein from the secret ingredient: beans!
1 15-ounce can low-sodium black beans, drained and rinsed
½ cup unsweetened cocoa powder
3 tablespoons maple syrup
3 tablespoons rice milk
1 teaspoon vanilla extract
¼ teaspoon sea salt
4 fresh raspberries, for garnish
4 mint sprigs, for garnish
Place all the ingredients in a blender or food processor and blend until smooth. Divide among individual serving glasses and chill for at least 1 hour before serving. Just before serving, garnish each glass with a raspberry and a mint sprig.
Per serving (¼ of recipe):
176 calories, 8 g protein, 37 g carbohydrate, 10 g sugar, 2 g total fat, 10% calories from fat, 11 g fiber, 294 mg sodium
—CW
Makes 1 loaf (12 slices)
This moist, satisfying bread will leave you wanting more. Go ahead… it’s fat-free and sugar-free!
2 cups whole-wheat pastry flour, sifted
1 teaspoon aluminum-free baking powder
1 teaspoon baking soda
¼ teaspoon sea salt
1½ tablespoons flaxseed meal
1 teaspoon ground cinnamon
teaspoon ground ginger
½ teaspoon pumpkin pie spice
½ cup rice milk
1 cup plus 2 tablespoons canned pumpkin puree
½ cup maple syrup
½ teaspoon brown rice vinegar
1 teaspoon pure vanilla extract
½ cup raisins
Preheat the oven to 350°F and grease a 1½-quart loaf pan.
In a large bowl, combine the flour, baking powder, baking soda, salt, flaxseed meal, cinnamon, ginger, and pumpkin pie spice and stir with a whisk to aerate.
In a medium bowl, whisk together the rice milk, pumpkin puree, maple syrup, vinegar, and vanilla. Add the wet ingredients to the dry ingredients and stir well. Fold in the raisins and pour the mixture evenly into the prepared loaf pan.
Bake for 1 hour, or until the center springs back to the touch and a toothpick inserted comes out clean. Cool thoroughly before slicing. Store in a covered container.
Per serving (1 slice):
140 calories, 3 g protein, 32 g carbohydrate, 13 g sugar, 1 g total fat, 6% calories from fat, 4 g fiber, 203 mg sodium
—CW
Serves 2
This recipe is similar to rice pudding but not nearly as sweet. The sweetness comes from the currants and almond milk, and the lemon juice adds a bit of brightness.
Juice of 1 lemon
¾ cup sweetened almond milk
½ teaspoon ground cinnamon
2 tablespoons currants
¼ cup short-grain brown rice
Zest of 1 lemon
Optional: 1 mango, peeled, pitted, and sliced
Zest a lemon and then juice it. Combine the almond milk, lemon juice, cinnamon, and currants in a medium saucepan and bring to a boil. Stir in the rice. Bring the liquid back to a boil, cover the pot, reduce the heat to low, and cook until the rice is soft, about 20 minutes. There should still be a bit of liquid left in the pot.
Divide the rice between serving bowls and top with the lemon zest.
Option:
If you use the mango, add it before the lemon zest.
Tips:
To zest a lemon, you’ll need a zester or Microplane grater. Scrape the lemon deep enough that you take the peel of the lemon off the fruit but not so far that you dig into the whitish, bitter pith. The peel, not the pith, is the zest. To juice a lemon by hand, slice the lemon along a diagonal to expose as much surface area as possible while still being able to get a hand around the lemon. Squeeze the lemon with your hand, but have the cut side of the lemon facing
toward your palm and let the juice run between your fingers, using your fingers as a makeshift sieve.
To slice a mango, see
here
.
Per serving (½ of recipe):
154 calories, 2 g protein, 32 g carbohydrate, 14 g sugar, 2 g total fat, 10% calories from fat, 1 g fiber, 62 mg sodium
—JW
Serves 8
This dish is the perfect refreshment for a hot day.
2 cups pureed white peaches
2 cups pureed watermelon
½ cup agave nectar
Optional: leaves from 1 small sprig of mint, preferably lemon mint
Remove the stems and pits from the peaches. Remove the seeds and rind from the watermelon. Place the peaches in the blender and puree them, then add the watermelon to the blender and puree again. Add the agave nectar and blend to incorporate.
Option:
If you are using the mint, crush the mint with the back of a knife and puree it along with the peaches. Place the pureed mixture in a shallow metal or glass bowl and leave it in the freezer until it ices over. With a large metal spoon, scrape the frozen mixture to create a shaved ice treat.
Per serving (
of recipe):
106 calories, 1 g protein, 27 g carbohydrate, 25 g sugar, 0.3 g total fat, 3% calories from fat, 1 g fiber, 1 mg sodium
—JW