Design your diet to supply your brain with healthy nutrient-dense foods. Here are 21 nutrients and 100 recipes to feed your brain.
Forget about the Diet Wars. Whether you are a vegan, vegetarian, paleo, or keto this eating style will have you think and plan your meals more efficiently.
I believe every part of the body is designed to directly or indirectly nourish the brain. And for good reason, the brain connects not only different parts of the body and also the quality of our interactions with our community & family.
The introduction is about the author.
Dr. Drew Ramsey teaches brain nutrition to graduate students and psychiatry residents at Columbia University.
The 21 Essential Nutrients for the Brain
Chapter 2 goes into the principles of complete eating before it goes into the science behind these nutrients and why they are so important for a healthy brain.
There is also a list of the top food sources and the recipes that include these foods.
This is brilliant. I currently live in a small apartment and the countertops are getting overcrowded. Here the book gives ideas on what’s needed in the kitchen:
- Gluten free grains
- Beans & Legumes
- Cooking Fats
- Kitchen Tools
Assessment & Action Plan
I saved this chapter for last because I think it may be the most important. Changing Your Eating Habits.
I remember going to high school and all of a sudden having a dislike for vegetables. This change was brought about by the way the food was prepared and the social stigma that came with the school culture.
Finally, someone explained if you don’t like a veggie, find another way to cook it. There are so many different ways to cook any food it’s hard not to find one style you won’t like.
This chapter will have you start a food journal so you can track your food choice changes over time.
Chapters 5 through 12 are simple easy recipes ranging from breakfast to dinner and salads to desserts.
Recipes for the Brain
The recipes are well thought out and explained with a short intro story. Each recipe comes with a photo, a short story, a list of ingredients, how to put the ingredients together, and also the Nutritional Stats per serving, amount of Proteins, Carbohydrates, Fats, Cholesterol, Sugar Fiber, Sodium, and essential nutrients for the brain.
My favorite meal of the day. Here are 16 different recipes including 5 smoothies or shakes, pancakes, Frittata, and more.
These 11 snacks are made up of mostly vegetables including brussel sprouts, sweet potatoes, and artichokes.
Most of the 11 recipes include bone broth so if you are looking for creative ways to use your broth this is an excellent start.
There are a few soups that do not use bone broth and one includes green tea.
There is a cauliflower Garlic soup with Cashews I would like to try.
We have 15 meat recipes mostly beef, there’s one for duck, and 3 for chicken and 3 for pork.
Grains are not a typical part of my everyday diet except for oatmeal. So I’m looking to try some of these 10 recipes. I do have a lot of organic quinoa from Costco, so this will be put to good use this winter.
I just picked up some fresh Brussel Sprouts and there is a Sweet & Sour recipe I’ll try this week or next.
There are more than 12 recipes for seafood including four for shrimp and 2 for oysters. These are not your run of the mill generic recipes either, they are well thought out and produce a healthy and esthetic plate.
Here ar 15 dessers including a Double Chocolate Avocado Mousse and about 8 of those do not include chocolate.
The stories and the recipes are well laid out and if you are counting your calories, carbs, or protein that information is also included.
If you’re looking to balance your diet or eat more healthy nutrient-dense foods without getting involved with the diet wars this is the book.