Brain Bites
A
cookbook for improving cognition and preventing neurodegenerative disease
Tiki Jaffe
Key Brain Bites
Antioxidants - Inthebrain,freeradicalsareanaturalbyproductofmetabolicand enzymaticprocesses.Freeradicalsareextremelyreactiveformsofoxygenandnitrogenthatcan bindtoothermoleculesandcausetissuedamage.Freeradicalsaretypicallyaresultof unfinishedmetabolicreactions.Metabolicsystemsinthebodyrequirethetransferofelectronsin ordertotransferenergyfromonemoleculetoanother.Duringthistransferofelectrons,thereare intermediatesthatacceptandthenpassontheelectron.Theseintermediatesareconsidered radicalsduetotheirextra,unpairedvalenceelectron.Whenaprocessisfollowedtocompletion, thisextraelectronispassedtotheendofthechainandacceptedbyoxygen,creatingwater, whichisnotaradical.However,whentheprocessisnotfollowedtocompletion,whichcan happenoften,theseintermediateswithanextravalenceelectronarenowfreeradicalsthatcan bindelsewhere.Inastandard,healthybrainenvironment,freeradicalsarequicklyeliminatedby antioxidantsthatacceptthedangerousmoleculesanderasethethreattheypose.However,ina lowantioxidantenvironment,suchfreeradicalsareleftuncheckedandcanbuildup,causing damagetotissuesandcellularDNA.Inthebrain,thiscanresultinadecreaseincognitivespeed andamorerapiddecayofmemory Thisimbalancebetweenantioxidizingagentsandfree radicalsisknownasoxidativestress.Thebrainisthemostvulnerableorgantooxidativestress duetothetremendousdegreeofmetabolicactivitythatoccurswithinneuronalcells.Thus,itis extremelyimportanttoincludeantioxidantsinanydiettopreventtherisksofoxidativestress. Thiscookbookfocusesonascorbicacid(VitaminC),curcumin,glutathione,andanthocyanins.
Monounsaturatedandpolyunsaturatedfattyacids
-Thebrainisan extremelyfattyorgan,consistingofalmost60%fat,alsoknownaslipids.Ithasbeenfoundthat dietshighinmonounsaturatedandpolyunsaturatedfatshavetheabilitytoquiteliterallychange theelectricalpropertiesandmakeupofthebrain,resultinginanenhancementoflearningand memory.Thebrainneedsfats,especiallymono-andpolyunsaturatedfatstocarryout neurotransmitterproductionandmyelinsheathinsulation.
Forone,adiethighinthesefatsallowsforgreaterproductionofacetylcholine,a neurotransmitterthatisessentialtomemoryformationinthebrain.Essentially,acetylcholine allowsdynamicchangestothestateofneuronalnetworks,whichisoneofthekeyfunctionsof memory.Theconsumptionofmono-andpolyunsaturatedfatsquiteliterallyleadstoanincrease incognitivesharpnessandmemorizationasaresultoftheproductionofacetylcholine.
Secondly,theincorporationofmono-andpolyunsaturatedfatsintoadietresultsina strongermyelinlayeraroundnervesinthebrain.Themyelinsheathinsulationlayerisablanket thatformsaroundthenervesofthebrain.Itactsasaprotectionbarrierandalsoaregulator, ensuringthatelectricalimpulsesmovequicklyandwiththesamepoweralongthecells.Damage ordestructionofthemyelinsheathinsulatinglayercancauseslowerimpulsesandreactions.
Thismyelinsheathisformedalmostentirelybylipids,astheymakeupbetween70and85 percentofthemyelin.Monounsaturatedlipidsarefoundinthehighestconcentrationsinolives, peanuts,avocados,almonds,hazelnuts,andpecans.Meanwhile,polyunsaturatedacidscanbe foundinhighconcentrationsinwalnuts,sunflowerseeds,flaxseeds,andfishjusttonameafew.
Omega-3fattyacids
- Omega-3isaspecificpolyunsaturatedfattyacidthatisknown tobenefitcognitionatallstagesoflife.Thereareseveraltypesofomega-3fattyacids,butthe mostimportantoneiscalleddocosahexaenoicacid(DHA).Theomega-3DHAmakesup roughly40%ofthefattyacidsinthebrain.DHAisknowntoaccumulatequicklyinnewborns duetoitsaidinthedevelopmentofvisualandcognitivegrowth,andremaininhigh concentrationsthroughoutthedurationofalifetime.Furthermore,fleetingmemoryintheelderly cansometimesbeattributedtolowerlevelsofDHAandotheromega-3fattyacidsinthebrain. Thekeymechanismsofomega-3soverallaretopromoteandpreserveneuronalpathways. Omega-3fattyacidsarekeytobrainhealthandaremostcommonlyfoundinfishsuchas
DietaryNitrate-
Dietarynitratehasbeendeterminedasapromisingmetabolic brain-regulatingmolecule.Thisinorganicnitrateisknowntoincreasenitricoxide(NO) productionwithinthebodythroughapathwaythattransformsnitrateintonitriteandfinallynitric oxide.NOplaysanimportantroleinthebodyasavasodilatorwhichexpandsbloodvessels,and inturn,allowsformoreoxygenatedbloodtoflowtothebrain.Nitratescausedilationofveins andarteriesbyformingNOthatisthendonatedtoanenzymecalledguanylatecyclase(GC). Theactivatedenzymeinitiatesaresponsepathwayandeventuallycausescalciumionstoexit smoothmusclecells,causingrelaxationofthebodyanddilationofthebloodpathways. Althoughthismechanismoccursthroughoutthewholebody,thebrainbenefitsgreatlyasaresult oftheincreasedlevelsofoxygenatedbloodthatreachesthebrain.Studiesshowthat consumptionofdietarynitrateimprovesbrainoxygenmetabolismandcognitivefunction.NO takesonmultiplerolesinthebody,butitscoordinationofthedeliveryofoxygentospecific tissuessuchasthebrainiskeytobrainfunctionandthusmustbeincludedinanybrain-health diet.Dietarynitratecanbefoundinthehighestquantitiesindarkleafygreenssuchasspinach andkale,aswellasbeets.
FolicAcid- Folicacid,alsoknownastheB9vitamin,isacrucialchemicalforthecreation ofneurotransmittersinthebrainandcognitivesharpness.
Forone,folicacidreduceshomocysteinelevels,whichbenefitsthebrain'shealth. Homocysteineisanaminoacidthatthebodynaturallysynthesizes.However,highhomocysteine levelsareextremelydangeroustothebrain,causingabuildupoftoxinsthatcanleadto degenerativechangesandcelldeath.Folicacidbreaksdownthisaminoacidintootherchemicals thatthebodyneedsandpreventsthisunhealthybuild-upofhomocysteine.Theotherandmore nichemechanismoffolicacidistheabilitytomakemodificationstogeneexpression.
Folicacidhastheabilitytohinderthecreationofcertainproteins.Oneexampleofthisis thebeta-amyloidprotein,whichisconstructedinthebodyfollowingtheexpressionofthe amyloidprecursorproteingenefoundnaturallyinourgeneticcode.Thoughproducedinthe humanbody,thebeta-amyloidproteinisconsideredtoxictothehumanbrainasitbuildsupand destroyspathwaysbetweenneuronsandcaneventuallykillthem.Highlevelsofthisproteinin thebraincreateamyloidplaquesthatgrowandhavebeenknowntobeaprecursorfor degenerativediseaseslikeAlzheimer's.Inenvironmentswithhighconcentrationsoffolicacid, theproductionofthedangerousbeta-amyloidproteinis"turnedoff."Essentially,adiethighin folatecanquiteliterallypreventthebuild-upofbeta-amyloidplaquesinthebrainandcan possiblypreventtheonsetofdementiaandAlzheimer's.Themaindietarysourcesoffolicacid includebroccoli,asparagus,spinach,andbrusselssprouts.
Choline
- Cholineisanintegralmoleculeforregulatingmemoryandothercognitive functionsduetotheconversionofcholinetoacetylcholineinthebody.Thoughthelivercan produceverysmallquantitiesofcholine,thevastmajorityofcholineinthebodymustcome fromdietarysources.Oncecholineentersthebody,itistransportedintocellmembranesvia transportproteins.Afterthisprocess,thecholinemoleculecanbindwithanacetyl-CoAgroupto formthemuch-neededacetylcholineneurotransmitterthatthebrainneedstofunction.The acetylcholineneurotransmitterisanexcitatoryneurotransmitterthattellsthebraintosend messagesbetweenneurons.Themoleculeiskeytomemoryandfocusandmustcomefrom sourcesofcholineinthediet.Cholineisfoundinthehighestamountsineggs,liver,soybeans, chicken,cod,quinoa,brusselssprouts,andbroccoli.
Kitchenware
The recipes in this book call for the following supplies:
- Non-stick pan
- Grill pan
- Baking dish
- Mixing bowl
- Kitchen knives
- Sheet pan
- Whisk
- Deep-walled pan or wok
- Vegetable peeler
Lemon Salmon occolini, and
White Sticky Rice
1) In a saucepan, bring 2 cups of water to a boil. Once boiling, stir in 1 cup of rice.
2) Let water come back to a boil and then reduce heat the medium-low
3) Cover the pan and let simmer for 20 minutes.
4) After 20 minutes, pull the rice off of the heat and let sit to the side.
5) Mince cilantro leaves finely.
6) Add minced cilantro leaves into the rice and stir.
Roasted Asparagus
1) Preheat the oven to 350°F.
2) Rinse asparagus and then trim the ends of each stalk.
3) Lightly coat the pan in olive oil and lay asparagus in the pan.
4) Lightly cover the asparagus with a pinch of salt and pepper.
5) Place pan in the oven at 350°F for 15 minutes.
6) After 15 minutes, remove from oven and set aside.
7) Leave oven at 350°F for salmon.
Sautéed Broccolini
1) Rinse broccolini and then trim the ends of each stalk.
2) Finely chop each broccolini stalk.
3) Mince one clove of garlic.
4) Coat pan with olive oil and heat olive oil on medium-high heat.
5) Once heated, place minced garlic in the pan and let it come to a sizzle.
6) Place chopped broccolini in the pan and sautée for 3-4 minutes then remove from heat and set aside.
Roasted Salmon Filet
1) Oven is set to 350°F.
2) Rinse the salmon filet under cold water and dry thoroughly
3) Salt and pepper the filet lightly.
4) Heat olive oil in a pan on high heat.
5) Sear salmon filet in the pan on each side for 1 minute.
6) Place the pan in the oven at 350°F for 5-6 minutes.
7) Thinly slice a lemon and remove the seeds.
8) Plate everything.
Spinach and Breast and a
Roasted Garlic Pepper Chicken
1) Preheat oven to 375°F.
2) Rinse chicken breast under cold water and pat thoroughly dry
3) Heat grill pan on high heat and drizzle with olive oil.
4) Season the chicken breast with a garlic-pepper blend dry rub. (Any dry rub will work, but is also optional)
5) Place the chicken breast in the hot grill pan and sear for 3-4 minutes on high.
6) Place the grill pan in the oven at 375°F for 20 minutes.
7) Remove from oven after 20 minutes and let settle.
House Vinaigrette
1) In a small mixing bowl, add ½ teaspoon of Dijon mustard, ⅛ cup of white balsamic vinegar, ¼ cup of olive oil, ⅛ teaspoon of salt, ½ teaspoon of maple syrup, and a pinch of freshly ground pepper
2) Using a whisk, mix thoroughly and set aside.
Spinach and Berry Salad
1) In a bowl, lay a base layer of spinach leaves.
2) Cut 5-10 strawberries into fourths and add to the salad.
3) Add ½ cup of blueberries to the salad.
4) Slice ½ of an avocado and add to the salad.
5) Add sliced chicken breast and drizzle vinaigrette.
Peanut Chicken Curry on Basmati Rice with Roasted
Basmati Rice
1) Bring 2 cups of water to a boil in a saucepan.
2) Once boiling, our 1 cup of basmati rice into the water
3) Lower stove heat to low, cover the rice and simmer for 15 minutes.
4) Remove from the stovetop and let sit
Roasted Cauliflower and Pineapple
1) Preheat the oven to 375°F
2) Rinse the cauliflower head and break it into small pieces.
3) Place the cauliflower into a baking dish.
4) Cut up ~1 cup of pineapple and add to the baking dish with the cauliflower.
5) Drizzle olive oil, salt, pepper, and curry powder over the baking dish.
6) Put the baking dish in the oven at 375°F for 50 minutes.
Curry Chicken with Onion
1) Dice half an onion and place to the side in a bowl.
2) Cube one chicken breast into bite-size pieces and place in a different bowl to the side.
3) Crush ½ cup of peanuts using a knife or hand blender and place to side in a different bowl.
4) Using a wok pan, coat the pan in olive oil and put on the stovetop at high heat.
5) Pour diced onion into the wok and sweat the onion for 2-3 minutes.
6) Add cubed chicken into the wok and stir at high heat for another 1-2 minutes.
7) Add 2 pinches of salt and pepper, and generously coat the chicken and onion in curry powder while continuing to stir
8) If the wok starts to dry, add 2 tbsp. of water and 1 tbsp. of olive oil.
9) Stir in pan for 5-7 minutes or until chicken is fully cooked.
10)Take off the heat source and immediately sprinkle in ¼ cup of crushed peanuts and stir.
11)Plate rice with peanut curry chicken and roasted cauliflower and pineapple.
12)Sprinkle crushed peanuts and freshly cut cilantro on top.
Steak and Brussels Sprouts with Garlic Aioli and Roasted
Roasted Walnuts
1) Add 1 tbsp. of olive oil to coat the bottom of a small saucepan.
2) Heat the saucepan on medium heat
3) Place 1 cup of shelled walnuts in the saucepan and mix around in the oil thoroughly.
4) Keep saucepan on medium heat for 4-5 minutes.
5) Pour in 1 tbsp. of sugar and stir for another 2 minutes.
6) Remove from heat source, strain, and let sit for at least 10 minutes.
Brussels Sprouts
1) Leave oven at 350°F
2) Rinse and cut brussels sprouts into fourths.
3) Put in a pan and pour olive oil to coat.
4) Add salt and pepper then put in oven at 350°F for 40 minutes.
Garlic Aioli
1) In a small mixing bowl, combine:
- 3 tbsp. mayonnaise
- 1 tsp. minced garlic
- 1 tsp. dijon mustard
- 1 tbsp. Fresh squeezed lemon juice
- ½ tsp. salt
- A pinch of ground peppercorn
2) Mix well and set aside.
Filet Mignon Steak
1) Preheat oven on high heat and broil.
2) Salt and pepper filet mignon.
3) Heat a pan on high and add ½ tbsp. Butter and ½ tbsp olive oil to coat the pan.
4) Place steak on the pan and sear each side for ~1 ½ minutes or until lightly browned.
5) Place pan in the oven on high broil setting for 3 ½ minutes.
6) Remove from oven after designated time and remove from pan immediately. Set aside.
7) Plate steak with crushed walnuts, brussels sprouts, and garlic aioli for dipping.
Sesame Ginger with Kale Chips
White Sticky Rice
1) In a saucepan, bring 2 cups of water to a boil.
2) Once boiling, stir in 1 cup of white rice.
3) Reduce heat to low and cover the saucepan.
4) Let simmer for 20 minutes
5) After 20 minutes, remove from heat and set aside.
Beets
1) Wash beetroots thoroughly
2) Bring 1 ½ cups of water to a boil in a saucepan.
3) Cut stems of beets off, leaving only beetroot.
4) Peel beets using a peeler and cut the ends of the beetroot off.
5) Slice beets into round slices, or cut however preferred.
6) Place beets into boiling water and move heat to medium-low and cover for 30 minutes.
7) Strain and set aside.
Kale
1) Preheat the oven to 350°F
2) Wash kale thoroughly.
3) Remove kale leaves off of the center stalk by ripping the center stalk out from the bottom.
4) Place kale leaves on the sheet pan and lightly coat in olive oil then toss.
5) Add a few pinches of salt
6) Place in oven at 350°F for 18-20 minutes.
Sesame Ginger Tuna
1) Put ¼ cup of toasted sesame oil in a walled small baking dish.
2) Add 2 tbsp. of ginger paste into the dish and mix in the oil.
3) Pour in 3-4 tbsp. of sesame seeds into the dish.
4) Add 1 tsp. Of garlic paste into the baking dish and mix.
5) Place tuna filet in the mixture and marinate for 5-10 minutes.
6) Heat pan on high heat.
7) Sear tuna steak on medium-high heat on each side for ~2 minutes.
8) Plate rice, beets, kale, and tuna
Linguine Pasta
1) Bring a pot of water to a boil.
2) Once boiling, pour in one serving of linguine (~2 oz.) and cook uncovered for 9-11 minutes, or as box suggests.
3) Strain pasta and move into a bowl.
Cherry-Olive Salsa
1) Cut ½ cup of cherry tomatoes into fourths.
2) Halve ½ cup of kalamata olives.
3) In a bowl, mix the cherry tomatoes, kalamata olives, 1 ½ tbsp. lemon juice, and 1 ½ tbsp. olive oil.
4) Toss and set aside.
Asian Glaze
1) In a bowl mix:
- 2 tsp. minced garlic
- 2 tbsp. white balsamic vinegar
- 2 tbsp. soy sauce
- 2 tbsp. hoisin sauce
2) Heat the mixture on low heat and stir very gently
3) Keep on the heat source for 8-10 minutes or until fully reduced and then remove from heat source and set aside.
Oven-Roasted Cod
1) Preheat oven to 350°F
2) Coat pan in toasted sesame oil and place on high heat.
3) Salt and pepper the cod filet.
4) Sear cod on high heat for 1 minute on each side.
5) Immediately after searing, place the pan in the oven at 350°F for 4 minutes.
6) After four minutes, remove the pan from the oven and remove the cod from the pan.
7) Plate and pour Asian glaze over the top.