9965 Smart Plants

Text and photography © 2019 Julie Morris Cover and illustrations © 2019 Sterling Publishing Co., Inc. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means (including electronic, mechanical, photocopying, recording, or otherwise) without prior written permission from the publisher.

ISBN 978-1-4549-3342-7 Library of Congress Cataloging-in-Publication Data Names: Morris, Julie (Chef), author.

Title: Smart plants : power foods & natural nootropics for optimized thinking, focus & memory / Julie Morris.

Description: New York, NY : Sterling Publishing Co., Inc., 2019. | Includes bibliographical references and index. | Summary: "Smart Plants offers a practical strategy for optimizing brain health through plant-based foods containing a unique array of nutrients and natural compounds-including nootropics, cognition-enhancing substances that can improve memory, learning, and problem solving. Bestselling author Julie Morris shares 65 easy, inviting recipes that are unbelievably delicious. Feed your brain with such palate-pleasing dishes as Berry-Almond Amaranth Porridge, Fig & Hazelnut Wild Rice Salad, Garlicky Butter Bean Soup with Greens, and Matcha Custard with Berries"-- Provided by publisher.

Identifiers: LCCN 2019029163 (print) | LCCN 2019029164 (ebook) | ISBN 9781454933427 (hardcover) | ISBN 9781454933434 (ebook) Subjects: LCSH: Vegan cooking. | Cooking (Natural foods) | Food allergy--Diet therapy--Recipes. | Nutrition. | LCGFT: Cookbooks.

Classification: LCC TX837 .M687 2019 (print) | LCC TX837 (ebook) | DDC 641.5/6362--dc23 LC record available at https://lccn.loc.gov/2019029163 LC ebook record available at https://lccn.loc.gov/2019029164 Distributed in Canada by Sterling Publishing Co., Inc. c/o Canadian Manda Group, 664 Annette Street Toronto, Ontario M6S 2C8, Canada Distributed in the United Kingdom by GMC Distribution Services Castle Place, 166 High Street, Lewes, East Sussex BN7 1XU, England Distributed in Australia by NewSouth Books University of New South Wales, Sydney, NSW 2052, Australia For information about custom editions, special sales, and premium and corporate purchases, please contact Sterling Special Sales at 800-805-5489 or specialsales@sterlingpublishing.com.

Manufactured in China 2 4 6 8 10 9 7 5 3 1 sterlingpublishing.com Cover design by David Ter-Avanesyan Interior design by Shannon Nicole Plunkett Photography by Oliver Barth Illustrations by Samara Hardy

CONTENTS

STERLING EPICURE is a registered trademark and the distinctive Sterling Epicure logo is a trademark of Sterling Publishing Co., Inc.

Introduction — vi

How to Use This Book — xii

PART ONE:

CHANGE YOUR MIND — 1 CHAPTER 1: Shift Happens CHAPTER 2: Why Plants?

—3

— 21

CHAPTER 3: Fueling Your Brain

— 28

CHAPTER 4: The Power of Micronutrients

— 47

CHAPTER 5: Shaping Your Diet to Sharpen Your Mind CHAPTER 6: The World of Nootropics

— 63

— 77

CHAPTER 7: Mind-Enhancing Supplements

— 118

PART TWO:

THE RECIPES — 127 Inspiration for Eating Seasonally — 128 Spring — 130 Summer — 158 Fall — 186 Winter — 212 Rituals — 238 Recipes by Meal — 262

Notes — 273

7-Day Smart Plants Challenge — 264

Bibliography — 279

Resources Guide — 265

Index — 295

Glossary — 268

About the Author — 306

Metric Conversion Charts — 272

About the Photographer — 306

Acknowledgments — 293

THE UNIVERSE OF HUMAN EXPERIENCE It’s no accident that your brain is one of the

but your brain is ultimately the driver. Your

very first organs that begins to develop when

brain controls every single aspect of your

you are still just an embryo, beginning around

experience, from enabling you to under-

week six of gestation, right when your neural

stand the words on this page, to processing

cord has closed. It’s highly likely that your

the emotion you feel when hugging a friend,

brain (and, theoretically, your consciousness)

to making sure you take a breath without

will also be the last organ to power off, not

even consciously thinking about it. Your

when but after you take your last breath.

brain controls the colors you see, the way

Scientific evidence repeatedly shows that

a rock feels in your hand, how you process

brain cells die independently and at their own

the smell of a neighbor’s barbecue—and the

rate, which can take days—and potentially

fond memories of previous summertime

even longer—to degrade to a point where

dinners that come with it. It controls how

they are no longer viable, outliving the very

you make judgments and decisions, allows

body in which they once resided.

you to ponder the future, determines what

Of course, sandwiched between those

you perceive as reality, and lies at the core of

extremes is the ineffable adventure of life,

what makes you feel like you. In essence: The

for which your body may be the vehicle

brain defines human experience.

MOTOR

The Human Brain

helps to maintain a constant and stable envi-

thing to note is that, while we tend to think

ronment for the brain, allowing only certain

of the brain as a single organ or unit, it is

nutrients to enter, while keeping out whatever

actually composed of multiple areas, each of

the brain deems to be a “foreign substance.”

which performs a unique set of vital functions.

Of course, this is a massive oversimpli-

Although all aspects of the brain are import-

fication of brain function, and since this

ant—and interconnected—the ones that are

is essentially a book about food, there’s no

most affected by the information coming up

reason to plunge into the abyss of neural anat-

in the chapters ahead are the hippocampus,

omy here. But the only way to understand how

which controls memory and learning; the

to best nourish your brain is to zoom in just a

amygdala, which is responsible for brokering

bit more, because when you do, you’ll realize

emotional balance; and the prefrontal cortex

that your brain is not just a jelly-like organ; it is

(frontal lobe), which is both the most complex

a profoundly systemized network. It is, in fact,

and the most recent expansion in human brain

the most complex system in the universe—there

biology. The prefrontal cortex is also generally

are more cells inside your skull than there are stars

thought of as the “CEO” of the brain, deter-

in our galaxy. The average human adult brain

mining what you pay attention to and how you

contains approximately 100 billion nerve cells,

respond to it. Bordering the brain is a semiper-

or neurons, and it’s the incredible way that all

meable layer of cells called the “blood-brain

these neurons communicate with one another

barrier,” which, when it functions correctly,

that dictate how you act, think, and feel.

SENSORY PARIETAL LOBE (movement)

FRONTAL LOBE (planning)

YOUR MENTAL MICROCLIMATE CORTEX

ANTERIOR CINGULATE (motivation)

OCCIPITAL LOBE (vision)

Corpus Callosum DORSOLATERAL PREFRONTAL (executive & logical)

TEMPORAL LOBE (language)

OLFACTORY BULB (smell)

LATERAL ORBITOFRONTAL (appropriate social/emotional response)

Looking at this illustration, the important

HYPOTHALAMUS (homeostasis) AMYGDALA (basic emotions) ENTORHINAL CORTEX (memory)

6 — SMART PLANTS

CEREBELLUM (coordinate movement) HIPPOCAMPUS (memory) BRAIN STEM (body basics)

What did one neuron say to the other neuron so they could connect?

Do You Have a Big Head?

“Call me on my cell.”

Even though the size and weight of the brain may vary by several ounces from one person to another, these differences have nothing to do with intelligence. What does impact how well you think is the health of the cells in the brain and how effectively they are able to function and communicate with one another.

Forgive me for telling you the world’s worst joke, but while neurons may not reach for an iPhone anytime soon, they are constantly trading messages nevertheless.

Neurons come in all shapes and sizes, but most have a similar composition.

Shift Happens — 7

Everyday Smart Plants Good Fats: Good source of healthy fat. Contains 3 grams or more per serving.

Quality Protein: Good source of plant-based protein. Contains 3 grams or more per serving.

Low Sugar: A low sugar (or even sugar-free)

food with 10 grams or less of naturally occurring

Food

Source of Good Fats

sugars per serving. (Note: Fruits not marked as low sugar may contain higher amounts of natural sugars but do not count toward your daily added sugar [or refined sugar] quota.)

Micronutrients: Provides a wide-reaching

supply of beneficial vitamins, minerals, antioxidants, and phytochemicals.

Source of Quality Protein

Low Sugar Food

Source of Important Micronutrients

VEGETABLES

Source of Good Fats

Low Sugar Food

Source of Important Micronutrients

Mushrooms, especially wild

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Parsnips

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Peppers, bell

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Peppers, spicy

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Radishes

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Spinach

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Squash, summer

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Food

Seaweeds

Source of Quality Protein

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Asparagus

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Squash, winter

Artichokes

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Sweet potatoes

Arugula

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Swiss chard

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Watercress

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Beets Broccoli

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FRUITS

Brussels sprouts

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Avocados

Cabbage

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Bananas

Carrots

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Blackberries

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Blueberries

Celery

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Cherries

Collard greens

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Cranberries

Eggplant

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Grapes

Fennel

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Kiwis

Garlic

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Mangos

Ginger

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Olives

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Cauliflower

Kale

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Lettuce (all varieties)

64 — SMART PLANTS

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Raspberries

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Strawberries

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Shaping Your Diet to Sharpen Your Mind

— 65

Berry-Almond Amaranth Porridge What a vastly underused pseudo-grain amaranth is, despite its impressive complete-protein status and gluten-free bragging rights. Once this toothsome porridge is cooked, I like to stir in something creamy, like yogurt, which offers gut-friendly probiotics and also nicely complements the texture of the grain.

To make this porridge even healthier, it’s finished off with a delicious, saucy compote of super-tender fruits that burst with their own juices, simply by allowing frozen fruit to defrost, then spooning it over the porridge. This method of making a compote is easy and, because the berries are uncooked, you get the maximum benefit from brain-healthy antioxidants in the fruit.

SERVES 2

1/2 cup amaranth 2 cups water 2 cups frozen mixed berries (such as strawberries, blueberries, and blackberries) 2 tablespoons maple syrup* 1/8 teaspoon ground cinnamon 1/2 cup vanilla nondairy yogurt, unsweetened 1/2 teaspoon almond extract (optional) 2 tablespoons slivered almonds (optional)

1. In a small pot, mix together the amaranth and water

and place the pot over high heat. Bring the mixture to a boil, and then reduce the heat to low. Let the mixture simmer gently for 15–20 minutes, uncovered, or until the amaranth is chewy and tender and a thick porridge has formed. Stir the mixture frequently during the last few minutes of cooking to avoid burning.

2. Meanwhile, place the berries in a separate small pan over

very low heat for a couple minutes, until the fruit has completely defrosted and is juicy. Remove the pan from the heat and stir in the maple syrup and cinnamon. Cover the pan to keep the berry mixture warm. In a bowl, whisk together the yogurt and almond extract, if using.

3. Divide the amaranth porridge into two bowls and swirl in

the yogurt mixture, along with the berries and their juices.

Top with the almonds and serve warm.

Brain Boost: Top each bowl with 1 tablespoon of goji berries.

*To make this recipe sugar-

free, use 2 tablespoons monk fruit sugar as a substitute.

Mind Meter

Fl Spring — 133

Mo Me

Fo

Pri Pro

Pl

Fig & Hazelnut Wild Rice Salad I don’t know about you, but I’m always looking for an excuse to bring home a couple baskets of figs from the market whenever I see them—they’re such a wonderful late-summer/early fall treat. But if you’ve already missed fig season, feel free to substitute other fruits for the figs in this recipe—halved grapes, a sliced pear, or strawberries work beautifully here as well. The simple, French-style dressing for this wild rice salad is at its best once it’s had a chance to sit, so make the most out of your schedule by whisking it together while the rice is cooking, and the dish will come together in a flash.

SERVES 4–6

1 cup dry wild rice blend 2/3 cup hazelnuts 1/4 cup olive oil 1/4 cup apple cider vinegar 2 teaspoons Dijon mustard 1/4 cup minced shallots 1 teaspoon sea salt 5 ounces baby arugula (about 6 packed cups) 2 tablespoons fresh parsley, minced 1/2 cup fennel, sliced paper-thin 3 cups fresh juicy figs, cut into small wedges

1. Cook the rice blend according to the manufacturer’s

directions (directions will vary by brand and mix). Once cooked, let the rice cool to room temperature.

2. Meanwhile, heat the oven to 350°F. Toast the hazelnuts on

a rimmed baking sheet for 8–10 minutes—tossing them halfway through the cooking time—until they’re golden brown and fragrant. Let the nuts cool, rub off the skins, and then coarsely chop the nuts.

3. To make the dressing: Combine the olive oil, vinegar,

mustard, shallots, and salt in a small mason jar with a lid.

Seal the jar, shake it well, and refrigerate the dressing for a minimum of 30 minutes, or until you are ready to use it.

4. To serve: Combine the cooled cooked rice, arugula, parsley,

fennel, and most of the chopped hazelnuts in a large bowl (reserve a small handful of the nuts for garnish). Shake the dressing well, and add as much as desired to the salad, tossing everything together. Add the figs and gently toss just to incorporate, taking care not to bruise the fruit.

Transfer the mixture to a serving dish and sprinkle with the reserved hazelnuts.

Mind Meter

Brain Boost: Add 1 teaspoon of schisandra powder to the dressing.

Fall — 195

Ca Mo Pri Pro

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