Much more than a cookbook, Maggie Beer has teamed up with world-leading Alzheimer's researcher Professor Ralph Martins to create more than 200 recipes that help provide the nutrients we need for optimum brain health, and assist with the prevention of other lifestyle diseases such as diabetes and heart disease. Eat your way to better health with these three recipes from
I'm afraid I've made this a little trickier to manage than a regular skewered prawn recipe. Normally you'd spear the prawns onto the skewers first but because this dish is so flavour driven you'll get much better results from tossing the loose prawns in the marinade to make sure every part of the prawn is in contact with those wonderful flavours. It's not a bad idea to put on some kitchen gloves for threading the skewers after this. I've made a sorrel mayonnaise as I have lots in the garden and I love its sharp citrus flavour but any mayonnaise you make with a good balance of lemon juice will work well here.
3. Peel the prawns, leaving the heads and tails intact. Use a skewer to devein the prawns, then toss them in the marinade and stand for 30 minutes.
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4. Meanwhile, to make the sorrel mayonnaise, pour both the oils into a small jug. Place the egg yolks in a blender or a small food processor. Add the sorrel, a good pinch of salt and a good squeeze of lemon juice and process until smooth. With the motor running, gradually add the combined oils, drop by drop at first, then in a slow steady stream until thick and emulsified. Adjust the seasoning with salt, pepper and lemon juice as needed. This recipe will make more than you need but the leftover mayonnaise will keep well in the refrigerator for about a week.
5. Using a clean cloth to hold the slippery prawns, thread the prawns onto the soaked skewers, starting from the tail end. Place the skewers on a baking tray and brush with a little olive oil. Cook on the barbecue or under the grill for 2 minutes or until they turn bright red. Turn them over, brush with a little more olive oil and cook for another minute or until just cooked through. Be careful not to overcook the prawns – remember they will continue to cook once off the heat. Serve immediately with the sorrel mayonnaise and some lime wedges.
I love the umami flavour of miso, and my many trips to Japan have shown me how versatile it is. I seek out the unpasteurised miso as it has the best flavour, not to mention health benefits, and sometimes will just have a spoonful in a mug of boiling water if I'm hungry between meals. Miso has a natural affinity with eggplant, and also with noodles. Soba are hands down my favourite Japanese noodles, and they make a great last-minute addition to many dishes. Definitely worth a place in the larder!
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2. Peel the eggplant and cut into 2.5cm cubes. Place in a bowl, pour over the olive oil and season well. Toss to coat, then spread over the lined trays. Roast for 25 minutes or until golden and tender, but not mushy. Remove and set aside.
3. Meanwhile, heat the sesame oil in a small saucepan over medium heat. Add the ginger and saute for two minutes. Stir in the miso, then add the verjuice and simmer until nearly evaporated. Add the stock and bring to the boil. Reduce the heat to low, stir in the soy sauce and simmer for five to six minutes or until slightly thickened. Remove from the heat.
5. Bring a large saucepan of lightly salted water to the boil. Add the noodles and cook according to manufacturer's instructions or until tender. Drain and place in a large bowl with the vinaigrette and toss to coat. Add the eggplant and sauce and combine well. Divide among serving plates and scatter with the sesame seeds and coriander leaves.
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As the name implies, this cake should be as light as air. It's a total chocolate fix, having so little else to keep it afloat … unless you count the 10 eggs of course. And if the chocolate element isn't indulgent enough, consider the filling of nut butter and whipped cream. There are many lovely nut butters out there, but my favourite for this would have to be macadamia butter, to really push us over the edge! Luckily, life always seems to offer up plenty of reasons to celebrate.
2. Melt the chocolate and butter together in a heatproof bowl placed over a saucepan of just-simmering water (don't let the bottom of the bowl touch the water). Remove from the heat, stir in the honey and set aside.
4. In a separate bowl, whisk the egg yolks until thick and pale. Slowly whisk in the chocolate mixture until just combined. Fold in one third of the egg whites, then ever so lightly, fold in the remaining whisked whites. (It is important to work quickly and not let the chocolate butter mixture get cold or it will set.)
Brain Body Food
5. Divide the batter between the prepared tins. Bake for 25 minutes or until a skewer withdraws clean. Remove from the oven and stand on a wire rack until completely cooled.
6. To make the nut cream, beat the cream in a large bowl until stiff peaks form. In a separate bowl, combine the mint, nut butter and a small amount of the whipped cream. Gently fold in the remaining cream.
7. To assemble, place one of the cakes on a serving plate and spread half the nut cream over the top, leaving a 2cm border. Place the remaining cake on top and spread with the remaining cream. Scatter with rose petals, if using.
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Nutrition The good news is that dark chocolate is rich in polyphenol antioxidants, particularly catechins and procyanidins, and these have antioxidant and anti-inflammatory properties that are good for your blood vessels. Chocolate also provides some iron, manganese and magnesium.As you may know, I’ve made it my personal mission to link the latest research of nutrition’s impact on brain health and general wellbeing, with my personal knowledge of what good food can do for everyone’s state of mind. And in this, I have learned so much! Here are some of my favourite ingredients for boosting brain health… Turmeric
Curcumin is the component of turmeric (Curcuma longa) that is responsible for its bright yellow colour and it is also the aspect of Turmeric that contributes to its ability to decrease inflammation and oxidative stress. Oxidative cells are thought to be one of the main causes of Alzheimer’s and other neurodegenerative diseases. It is difficult for our bodies to absorb turmeric, but consuming it with black pepper enhances curcumin’s bioavailability many times over because of the piperine in black pepper. It’s also a good idea to include a good fat such as coconut oil, this enhances absorption because curcumin is fat-soluble. My recipe for Turmeric, Soy & Ginger Chicken can make this health giving spice an easy mid-week option.
Anyone who knows me or has eaten with me will know how much I love extra virgin olive oil; punchy in flavour and grassy in hue, it is the ingredient I use most in my cooking. For those who share my appreciation, this is great news from a health mont of view too. In particular to brain health, which is not in the least the only benefit to extra virgin olive oil consumption, it helps fight age-related cognitive decline because it protects against inflammation, oxidative stress and ADDLs, proteins that are toxic to the brain that can trigger dementia or Alzheimer’s disease. It’s difficult for me to think of a recipe that I don’t use Extra Virgin Olive Oil in, but this is one of my favourites for the fact it also stars salmon.
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Many studies have shown that people who eat more fish have slower rates of cognitive decline, which is of course of importance to anyone interested in maintaining optimal brain health. One mechanism could be related to grey matter in the brain. Grey matter is the major functional tissue in your brain, containing the neurons that process information and store memories. Studies have shown that people who eat fish every week have more grey matter in the centres of the brain that regulate emotion and memory. All fish are good for you, but some fish are better than others, and the fatty types of fish are considered the healthiest because they are higher in fat-based nutrients. For maximum brain health choose fatty fish like salmon, trout, sardines, tuna and mackerel. I’ve been making this recipe on high rotation lately.
Nuts are a wonderful addition to our diet for so many health giving reasons, but particularly in regards to brain health, their high levels of Vitamin E and omega 3 help reduce inflammation and boost cognitive function. One of my favourites, and also one of the best choices for brain health are walnuts. Walnuts significantly reduce degenerative protein deposits in the brain
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