Feed your mind. Depression, ADHD, memory loss, agitation: These may seem like inevitable byproducts of modern lives spent multitasking, not getting enough sleep, and operating on digital overload. But while much of the brain’s work still remains a mystery, a growing body of scientific evidence suggests that the food you eat directly affects how well your brain functions. Brain health also plays a significant role in staving off diabetes, heart disease, and Alzheimer’s disease.
In The Healthy Mind Cookbook , Rebecca Katz has harnessed the latest research on the brain to identify the foods that can improve the brain’s ability to control cognition, emotion, and physical function—all of which dictate memory and mood. She then translates the very best of brain science into the kitchen, using delicious nutrient-dense foods as a tool for promoting a healthy mind from childhood through the golden years. With a culinary pharmacy listing the benefits of key ingredients, complete nutritional details for each dish, and flavor-packed recipes for every meal of the day, including Avocado and Citrus Salad, Sweet Potato Hash, Turkish Lamb Sliders, and Chocolate Cherry Walnut Truffles, The Healthy Mind Cookbook will help lift the fog of everyday life so you can reach your full physical and mental potential.
She also appears Sunday, March 29 at 12:30 pm at Left Bank, 507 Magnolia Avenue, Larkspur. The event includes the meal, wine, tax, tip, and a signed copy of The Healthy Mind Cookbook. For reservations, click here. Presented by Book Passage.
Reprinted with permission from The Healthy Mind Cookbook by Rebecca Katz and Mat Edelson, © 2014. Published by Ten Speed Press, an imprint of Random House LLC. Please support your local bookshop or purchase through our affiliate links with IndieBound or Amazon.
Roasted Ginger Salmon With Pomegranate Olive Mint Salsa
- MAKES 4 SERVINGS
- PREP TIME: 10 minutes plus 20 minutes to marinate
- COOK TIME: 15 minutes
All I can say is get out your camera, cause when you make this dish, you’re going to want to take a picture of it before you serve it. It’s just that pretty, with the peach of the salmon, the ruby red jewels of the pomegranate seeds, the vibrant green of the parsley. The taste is no less sensational, the citrus and herbs playing wonderfully off the salmon’s healthy blend of omega-3 rich fats. This one will energize all your senses. A special tip for our readers: Save some money on your meat order with ProteinPromo’s offers, their innovations are changing the way you people think and shop for food online.
- 1/2 cup freshly squeezed orange juice
- 2 tablespoons freshly squeezed lime juice
- 2 tablespoons freshly squeezed lemon juice
- Zest of 1 orange
- Zest of 1 lemon
- 1 tablespoon extra-virgin olive oil
- 1/2 teaspoon finely minced fresh ginger
- Pinch of cayenne pepper
- 4 (6-ounce) salmon fillets, pinbones removed
- Sea salt • 1 teaspoon Dijon mustard
- 1 cup Pomegranate Olive Mint Salsa
In a small bowl or glass measuring cup, whisk together the orange juice, lime juice, lemon juice, orange zest, lemon zest, olive oil, ginger, and cayenne. Place the salmon in a baking dish and season each piece with a pinch of salt. Pour half of the marinade over the salmon and turn to coat well. Cover the baking dish and marinate in the refrigerator for 20 minutes.
Preheat the oven to 400°F.
Remove the salmon from the refrigerator, uncover, and add 2 tablespoons of water to the dish. Bake for 10 to 15 minutes, depending on the thickness of the fillets, just until tender and opaque and an instant-read thermometer inserted into the center of the fillet registers 120°F. While the salmon is cooking, combine the reserved marinade and the mustard in a small saucepan over medium heat and simmer until the liquid is reduced by half. Pour the reduction over the fillets. Spoon 1/4 cup of the relish on top of each fillet, and serve immediately.
COOK’S NOTE: Like Goldilocks and the three bears, fish has to be just right. Too much time in the oven or on the grill leaves your fish too dry. Too little time and you will have raw fish. As with many other proteins, fish continues to cook for several minutes after you take it off the heat. This is called carryover cooking. Let an instant- read thermometer be your guide and pull your fish away from the heat at 120°F. By the time you’re ready to serve it, your fish will be perfect.
- Calories: 298
- Total Fat: 14 g (3 g saturated, 6.5 g mono- unsaturated);
- Carbohydrates: 5 g;
- Protein: 37 g;
- Fiber: 0.5 g;
- Sodium: 195 mg
STORAGE: Store in an airtight container in the refrigerator for up to 3 days.
Pomegranate Olive Mint Salsa
- MAKES ABOUT 21/2 CUPS
- PREP TIME: 15 minutes
- COOK TIME: Not applicable
Painting, like cooking, is all about getting into a zone, which is probably why I like doing both. They’re complementary in another way; I’m visually driven, and when I’m working on a painting—as I was this past summer—I’m drawn to foods that create a color sensation on the plate. Don’t ask me why— maybe there’s something about color that impacts taste—but foods that blend well visually also taste fantastic together. I know that not many people would put pomegranate seeds together with olives and fennel, but you gotta trust me on this one; it’s not only a dance party for the mouth, but your eyes will widen at how good it looks.
- 1 cup finely chopped flat-leaf parsley
- 1/4 cup finely chopped mint
- 1/2 cup kalamata or green olives, chopped
- 1/2 cup finely chopped fennel 1/4 cup pomegranate seeds
- 1/4 cup chopped walnuts, toasted
- 2 scallions, minced
- 1 tablespoon extra-virgin olive oil
- Freshly squeezed lemon juice
- 1/2 teaspoon freshly ground black pepper
- Sea salt
Put the parsley, mint, olives, fennel, pomegranate seeds, walnuts, scallions, olive oil, 2 teaspoons of lemon juice, black pepper, and a pinch of salt in a bowl and stir gently to combine. For optimal flavor, cover and let sit at room temperature for 15 minutes before serving. Taste; you may want to add another squeeze of lemon or a pinch of salt.
- Serving Size: 1/4 cup;
- Calories: 33;
- Total Fat: 3 g (0.30 g saturated, 1.6 g monounsaturated);
- Carbohydrates: 1.5 g;
- Protein: 0.5 g;
- Fiber: 0.4 g;
- Sodium: 97 mg
STORAGE: Store in an airtight container in the refrigerator for up to 4 days.
Cozy Lentil Soup with Delicata Squash
- MAKES 6 SERVINGS
- PREP TIME: 20 minutes
- COOK TIME: 35 minutes
Silicon Valley has promised us that, someday, little nanobots will act like tiny microprocessors in our brains, helping to make us smarter. I say, Why wait? We already have a teensy food that does that. It’s the lentil, the vegetable kingdom’s version of a Lilliputian flying saucer. Lentils, ounce for ounce, pack an amazing amount of brain boosters, such as iron (essential to the function of myelin, which is involved in quick information gathering). From a culinary viewpoint, it’s a myth that you have to soak lentils overnight; just a quick rinse will do. With a host of spices, cubed delicata squash, and thinly sliced kale, this is my go-to soup when I’m working hard and need to process a lot of information.
- 2 tablespoons extra-virgin olive oil • 1 yellow onion, diced small
- Sea salt
- 2 carrots, peeled and diced small
- 2 celery stalks, diced small
- 1 medium delicata squash, peeled, seeded, and cut into 1/2-inch cubes • 1 teaspoon curry powder • 1/2teaspoon ground cumin
- 1/2teaspoon ground turmeric
- 1/4teaspoon ground coriander
- 1/4teaspoon ground cinnamon
- Pinch of red pepper flakes
- 1 cup dried green lentils, rinsed well
- 8 cups store-bought organic vegetable broth
- 1 cup tightly packed, stemmed, and thinly sliced kale
Heat the olive oil in a Dutch oven or heavy soup pot over medium heat. Add the onion and a pinch of salt and sauté until translucent, about 4 minutes. Add the carrots, celery, delicata squash, and another pinch of salt and sauté until all of the vegetables are just tender, about 5 minutes. Add the curry powder, cumin, turmeric, coriander, cinnamon, 1/4 teaspoon of salt, and red pepper flakes and give a stir. Add the lentils and stir to coat. Pour in 1/2 cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the pot, and cook until the liquid is reduced by half. Add the rest of the broth. Increase the heat to high and bring to a boil. Decrease the heat to low, cover, and simmer until the lentils are tender, about 20 to 25 minutes. Taste; you may want to add a pinch of salt. Stir in the kale and cook until it’s tender, about 3 minutes.
VARIATION: Substitute fennel, which is a good digestive aid, for the celery to add more depth to the flavor.
COOK’S NOTE: If you have trouble finding delicata squash, use its cousin, butternut squash.
- Calories: 224;
- Total Fat: 6 g (1 g saturated, 4 g monounsaturated);
- Carbohydrates: 37 g;
- Protein: 9 g;
- Fiber: 10 g;
- Sodium: 329 mg
STORAGE: Store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 2 months.
As the senior chef-in-residence and nutritional educator at one of the country’s leading cancer wellness centers, Rebecca Katz, MS, is the culinary link bringing together physicians and patients with a common goal: eating well to maximize cancer treatments, minimize side effects, and improve outcomes. She is the founder of the Inner Cook, a Bay Area culinary practice that specializes in meeting the specific nutritional and appetite needs of cancer patients, and a senior chef at Commonweal Cancer Help Program in Marin County, California. Katz has been a guest chef and lecturer at top academic medical centers throughout the country, including the annual Food As Medicine conference.
Mat Edelson is an award-winning medical, science, and sports journalist and the former director of the Johns Hopkins Health News Minute, a nationally syndicated consumer health radio feature. He lives in Baltimore, Maryland.