“Though packed with solid science, the book isn’t dense reading; [Fenn] dishes up the data and information in easily digestible bites.” —Seattle Times A physician and chef identifies the top ten brain-smart ingredients and shows that eating to maintain brain health is easy, accessible, delicious, and necessary for everyone. The foods we choose to eat (or not) sit at the core of the Alzheimer’s epidemic. In The Brain Health Kitchen, readers will learn exactly how making the right choices about the foods we select and cook, and how we eat them, can keep our brains younger, sharper, more…mehr
“Though packed with solid science, the book isn’t dense reading; [Fenn] dishes up the data and information in easily digestible bites.” —Seattle Times A physician and chef identifies the top ten brain-smart ingredients and shows that eating to maintain brain health is easy, accessible, delicious, and necessary for everyone. The foods we choose to eat (or not) sit at the core of the Alzheimer’s epidemic. In The Brain Health Kitchen, readers will learn exactly how making the right choices about the foods we select and cook, and how we eat them, can keep our brains younger, sharper, more vibrant, and much less prone to dementia. Scientific studies show that there are ten foods with powerful neuroprotective properties. None should come as a surprise—leafy greens, whole grains, berries, fatty fish, beans and lentils, olive oil, and more have been touted for their health-giving benefits since researchers put a name to the Mediterranean diet. But Dr. Annie Fenn takes a much more targeted approach, beginning with 100 recipes that incorporate brain-healthy foods into every meal of the day. From Caramelized Apple and Quinoa Pancakes for breakfast to Mushroom and White Bean Socca for lunch to dinners like Miso-Glazed Cod with Rice and Gingery Green Beans and Marinated Steak with Warm Kale Salad and Sweet Potatoes, here are dishes that are simply delicious, regardless of their health-boosting effects. Same with the desserts, like Coffee, Date, and Oat Bars. Readers will also learn other strategies for creating a brain-friendly dietary pattern, including choosing meats that fuel instead of harm; understanding the nuances between “good” and “bad” fats; embracing methods that preserve nutrients, such as braising and steaming; making sure to drink the right beverages; and addressing holistic issues like how diverse your food choices are and how beneficial it is to share meals with family and friends. Shifting to and sticking with a brain healthy diet is your first and best line of defense against the heartbreaking diseases of Alzheimer’s and dementia. And it works for everyone—omnivores, pescatarians, vegetarians and vegans, and the gluten-intolerant.
Dr. Annie Fenn is the founder of the Brain Health Kitchen, the only cooking school of its kind focused exclusively on brain health and helping people prevent cognitive decline through food and lifestyle. After 20 years as a board-certified ob-gyn, she traded in her stethoscope for an apron to pursue her passion for the culinary arts. But it was her mother’s diagnosis with early-onset dementia that helped Fenn find her path and her new calling, one that enabled her to not only help her mother but also create significant and meaningful impact for others. Fenn lives in Jackson, Wyoming. This is her first book. Find her on Instagram at @brainhealthkitchen.
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CONTENTS Preface Introduction Brain Health Begins in the Kitchen
Berries Strawberry-Avocado Salad with Salmon, Basil, and Lime Your New Favorite Kale Salad Wine-Braised Chicken with Currants, Caper Berries, and Cauliflower Baked Halibut with Grapes and Olive Oil–Smashed Potatoes Whole-Grain Blackberry and Blueberry Cornbread Pumpkin-Cranberry Muffins Smashed Raspberry Overnight Oats Roasted Strawberries with Vanilla Bean–Cashew Cream Quick Berry and Chia Seed Jam Coffee Berry Smoothie
Leafy Greens Spinach and Artichoke Dip Broccoli-Kale Caesar Salad with Shrimp and Grape Tomatoes Many Greens and Chickpea Soup BLAT Bowl Panfried Cod with Collard Greens and Crispy Lemons Peppery Pork Tenderloin with Watercress, Orange, and Radish Salad Spicy Arugula and Almond Pesto Breakfast Salad with Crispy Potatoes, Smoked Salmon, and Jammy Eggs Easy Greens Smoothie
Vegetables Better-for-You Grilled Cheese Sandwich Creamy Tomato Soup Butternut Squash and Coconut Curry Eggplant Steaks with Miso-Maple Brussels Sprouts Slaw Mushroom “Bolognese” on Zucchini Nests Mushroom and White Bean Socca Broccoli and Cauliflower Fritters with Garlicky Yogurt and Tomatoes Cauliflower and Kimchi Fried Rice Crispy Cauliflower Tacos with Creamy Red Pepper Sauce Zucchini Lasagna with Spinach Tofu “Ricotta”
Fish and Seafood Creamy Seafood and Root Vegetable Chowder Spiced Scallops with Curried Beluga Lentils Lemongrass Shrimp and Rice Noodle Salad Oyster-Stuffed Mushrooms with Anchovy Butter Avocados Stuffed with Lemony Sardine Salad Miso-Glazed Cod with Gingery Green Beans Tuna Burgers with Wasabi Mayo and Mango Salad Slow-Roasted Salmon with Avocado Butter Spicy Mussels Marinara with Eggplant, Feta, and Basil Savory Waffles with Smoked Trout and Greens
Nuts and Seeds Creamy Chestnut and Mushroom Soup Roasted Red and Yellow Beet Salad with Walnut “Parm” Whole-Grain Pasta with Golden Pesto and Greens Pumpkin Seed–Crusted Salmon with Green Tahini Sauce Grilled Shrimp Skewers with Asparagus and Quinoa-Pecan Pilaf Tofu and Baby Bok Choy Stir-Fry with Peanut Sauce and Noodles Almond Butter–Tahini Blondies Glazed Citrus, Almond, and Olive Oil Cake Pear and Fig Breakfast Crisp
Beans and Lentils A Very Good Pot of Beans Creamy Cannellini Bean Soup with Frizzled Sage and Breadcrumbs Warm Lentil, Grapefruit, and Bitter Greens Salad Garlicky White Bean Dip with Sweet Potato Fries Cranberry Bean and Sausage Stew Red Lentil Falafel Burgers with Lemony Tahini Sauce Family-Style Hummus with Caramelized Onions and Crispy Beef Cheesy Black Bean and Butternut Squash–Stuffed Poblanos Chewy Chai-Spiced Chickpea Cookies
Whole Grains Buckwheat Galettes with Mushrooms and Leeks Freekeh Salad with Brussels Sprouts and Crispy Capers Brown Rice Paella with Shrimp and Artichokes Creamy Carrot Farrotto Sushi Roll Grain Bowls Chunky Whole-Grain Chocolate Chip Cookies Coffee, Date, and Oat Bars Caramelized Apple and Quinoa Pancakes
Meat, Poultry, and Eggs Sheet-Pan Chicken Cobb with Kefir-Avocado Dressing Sumac-Spiced Chicken with Apples and Currant-Pistachio Rice Pilaf Whole Wheat Spaghetti with Turkey-Zucchini Meatballs Marinated Steak with Warm Kale Salad and Sweet Potatoes Sheet-Pan Lamb Chops with Asparagus, Lemon, and Peas Italian Peppers and Chicken Sausage Skillet Eggs Salsa-Poached Eggs with Black Beans
Olives and Olive Oil Snacking Olives, 3 Ways Smashed Cucumber, Tomato, and Olive Salad Savory Olive Quick Bread with Tomatoes and Thyme Cauliflower Wedges with Eggplant Dip and Green Olive Salsa Poached Tuna Niçoise with Warm Lemon and Olive Vinaigrette Brothy Chicken, White Beans, and Tomatoes with Basil Oil Salted Chocolate and Olive Oil Gelato
Coffee, Tea, and Other Drinks Creamy Cashew Coffee Iced Oat Milk and Matcha Latte Hot Hibiscus Iced Tea Herb Garden Agua Fresca Watermelon and Basil Shrub
Brain-Healthy Pantry Heroes Basic Nut Milk Almost Instant Cashew Cream Lemony Cashew Ricotta Golden Stocks Marinara Sauce Quick-Pickled Pomegranate Red Onions
CONTENTS Preface Introduction Brain Health Begins in the Kitchen
Berries Strawberry-Avocado Salad with Salmon, Basil, and Lime Your New Favorite Kale Salad Wine-Braised Chicken with Currants, Caper Berries, and Cauliflower Baked Halibut with Grapes and Olive Oil–Smashed Potatoes Whole-Grain Blackberry and Blueberry Cornbread Pumpkin-Cranberry Muffins Smashed Raspberry Overnight Oats Roasted Strawberries with Vanilla Bean–Cashew Cream Quick Berry and Chia Seed Jam Coffee Berry Smoothie
Leafy Greens Spinach and Artichoke Dip Broccoli-Kale Caesar Salad with Shrimp and Grape Tomatoes Many Greens and Chickpea Soup BLAT Bowl Panfried Cod with Collard Greens and Crispy Lemons Peppery Pork Tenderloin with Watercress, Orange, and Radish Salad Spicy Arugula and Almond Pesto Breakfast Salad with Crispy Potatoes, Smoked Salmon, and Jammy Eggs Easy Greens Smoothie
Vegetables Better-for-You Grilled Cheese Sandwich Creamy Tomato Soup Butternut Squash and Coconut Curry Eggplant Steaks with Miso-Maple Brussels Sprouts Slaw Mushroom “Bolognese” on Zucchini Nests Mushroom and White Bean Socca Broccoli and Cauliflower Fritters with Garlicky Yogurt and Tomatoes Cauliflower and Kimchi Fried Rice Crispy Cauliflower Tacos with Creamy Red Pepper Sauce Zucchini Lasagna with Spinach Tofu “Ricotta”
Fish and Seafood Creamy Seafood and Root Vegetable Chowder Spiced Scallops with Curried Beluga Lentils Lemongrass Shrimp and Rice Noodle Salad Oyster-Stuffed Mushrooms with Anchovy Butter Avocados Stuffed with Lemony Sardine Salad Miso-Glazed Cod with Gingery Green Beans Tuna Burgers with Wasabi Mayo and Mango Salad Slow-Roasted Salmon with Avocado Butter Spicy Mussels Marinara with Eggplant, Feta, and Basil Savory Waffles with Smoked Trout and Greens
Nuts and Seeds Creamy Chestnut and Mushroom Soup Roasted Red and Yellow Beet Salad with Walnut “Parm” Whole-Grain Pasta with Golden Pesto and Greens Pumpkin Seed–Crusted Salmon with Green Tahini Sauce Grilled Shrimp Skewers with Asparagus and Quinoa-Pecan Pilaf Tofu and Baby Bok Choy Stir-Fry with Peanut Sauce and Noodles Almond Butter–Tahini Blondies Glazed Citrus, Almond, and Olive Oil Cake Pear and Fig Breakfast Crisp
Beans and Lentils A Very Good Pot of Beans Creamy Cannellini Bean Soup with Frizzled Sage and Breadcrumbs Warm Lentil, Grapefruit, and Bitter Greens Salad Garlicky White Bean Dip with Sweet Potato Fries Cranberry Bean and Sausage Stew Red Lentil Falafel Burgers with Lemony Tahini Sauce Family-Style Hummus with Caramelized Onions and Crispy Beef Cheesy Black Bean and Butternut Squash–Stuffed Poblanos Chewy Chai-Spiced Chickpea Cookies
Whole Grains Buckwheat Galettes with Mushrooms and Leeks Freekeh Salad with Brussels Sprouts and Crispy Capers Brown Rice Paella with Shrimp and Artichokes Creamy Carrot Farrotto Sushi Roll Grain Bowls Chunky Whole-Grain Chocolate Chip Cookies Coffee, Date, and Oat Bars Caramelized Apple and Quinoa Pancakes
Meat, Poultry, and Eggs Sheet-Pan Chicken Cobb with Kefir-Avocado Dressing Sumac-Spiced Chicken with Apples and Currant-Pistachio Rice Pilaf Whole Wheat Spaghetti with Turkey-Zucchini Meatballs Marinated Steak with Warm Kale Salad and Sweet Potatoes Sheet-Pan Lamb Chops with Asparagus, Lemon, and Peas Italian Peppers and Chicken Sausage Skillet Eggs Salsa-Poached Eggs with Black Beans
Olives and Olive Oil Snacking Olives, 3 Ways Smashed Cucumber, Tomato, and Olive Salad Savory Olive Quick Bread with Tomatoes and Thyme Cauliflower Wedges with Eggplant Dip and Green Olive Salsa Poached Tuna Niçoise with Warm Lemon and Olive Vinaigrette Brothy Chicken, White Beans, and Tomatoes with Basil Oil Salted Chocolate and Olive Oil Gelato
Coffee, Tea, and Other Drinks Creamy Cashew Coffee Iced Oat Milk and Matcha Latte Hot Hibiscus Iced Tea Herb Garden Agua Fresca Watermelon and Basil Shrub
Brain-Healthy Pantry Heroes Basic Nut Milk Almost Instant Cashew Cream Lemony Cashew Ricotta Golden Stocks Marinara Sauce Quick-Pickled Pomegranate Red Onions
Notes Acknowledgments Resources Index
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