Feed Your Head
by Kathy Humphrey
It’s that time of year again: brain time. Back to school, back to regular routines, back to learning, absorbing, and appropriately applying knowledge (that may, once the exam has been written, never be needed again. However, remember the Girl Guides, and let’s be prepared!)
We need to give our brains every chance to function at the highest possible capacity. This includes feeding them appropriately. Brain food is antioxidant-rich food: the brain’s high-fat content is very attractive to free radicals. Freedom certainly is a wonderful concept and one that I fully support, but when it comes to free radicals, I want them nowhere near any part of my body. Free radicals come from a number of sources—sometimes spawned by our own immune systems to battle viruses and bacteria, sometimes by pollution, radiation or cigarette smoke, and sometimes as a by-product of metabolism. Simply, free radicals range destructively through the body stealing electrons in an effort to stabilize themselves.
Foods rich in vitamins C and E are thought to be especially beneficial in combating free radicals. Anti-oxidant-rich foods are often easy to spot: they are deep in colour (dark green kale, rich golden sweet potato, dark blueberries). Eat lots of fresh fruits and vegetables and pack lunchbox snacks of trail mix made of almonds, soy nuts, dried almonds and dried cherries. Keep a bag of frozen blueberries in the freezer to add to yogurt, muffins, or pancakes. Scrub up a sweet potato to bake when throwing white potatoes in the oven. Shred carrots into salad, into soups, into chili or pasta sauces. The way to a happy brain is through your stomach!
Grapefruit & Green Salad
1 bunch green or red leaf lettuce
1 pink grapefruit, peeled & cut into bite-sized pieces (pith carefully removed)
1/2 cup soy ‘mozzarella’, cubed
1/4 cup mixed soy nuts, pumpkin seeds, sesame seeds or other nuts/seeds
1/2 cup olive oil
2 Tbsp lemon juice
1 Tbsp brown sugar
1 tsp Dijon mustard
Salt and pepper
Shred lettuce into salad bowl. Add grapefruit and cheese. Sprinkle with nuts. Whisk dressing ingredients together: drizzle over salad and toss to combine.
Veggie Chili
3 Tbsp vegetable oil
1/2 onion, chopped
1 clove garlic, minced
1 x 19 oz can kidney beans, drained and rinsed
1 carrot, scrubbed and finely shredded
1 x 14 oz can corn kernels, drained
1 x 28 oz can tomatoes
3 Tbsp tomato paste
3 - 4 Tbsp chili powder (to taste)
1 tsp cumin
1/4 - 1/2 tsp cayenne pepper (optional)
1 package soy ground meat substitute, unflavoured
salt & pepper, to taste
In large saucepan heat vegetable oil over medium heat. Add onion, garlic and carrot: cook, stirring slowly, until vegetables are softened and onion is turning opaque. Sprinkle chili powder, cumin, and cayenne pepper over: stir well. Add beans, corn, tomatoes, tomato paste, and soy, stirring to ensure that all are combined. Heat to gentle boil, then reduce to simmer. Cook for about 60 minutes, adding small amounts of water if mixture seems too thick. Freezes well: good for a quick weeknight dinner or for lunches throughout the week.
Cantaloupe/Bean Salad
1 small cantaloupe
2 green onions
1 can kidney beans (red or white), rinsed and drained
1 red pepper, finely chopped
1 clove garlic, minced
2 Tbsp chopped fresh parsley
2 Tbsp fresh lemon juice
2 Tbsp olive oil
salt and pepper, to taste
Peel and seed cantaloupe: using melon baller, scoop into balls (alternately, chop into bite-sized pieces). Place cantaloupe in large bowl: add beans, red pepper, garlic and parsley. In small bowl, whisk together lemon juice, olive oil, salt and pepper: pour over cantaloupe mixture and stir well to combine. Refrigerate for 30 minutes before serving to allow flavours to meld.
Multi-Bean Salad
Two 16-oz cans mixed beans (navy, cannellini, black-eyed peas, red kidney beans, etc.)
1/2 lb green beans, trimmed
6 - 8 green onions, chopped
Juice of 1 lemon
2 - 3 tablespoons wine vinegar
4 large cloves garlic, minced
1⁄2 cup extra virgin olive oil
Black pepper
Drain canned beans and rinse thoroughly. Steam green beans until just tender. Toss all beans together with the green onions. In a small bowl, mix the lemon juice, vinegar, garlic, olive oil, and black pepper, and add to the beans. Toss again. Serve at room temperature.
Dried Fruit Compote
16 oz prunes, pitted
8 oz dried apricots
8 oz dried pears
3 cups water
1/2 cup sugar
1/2 vanilla bean or 1/2 tsp vanilla
1 tsp finely grated lemon zest
2 Tbsp fresh lemon juice
Combine all ingredients together in large saucepan and cook on low until the fruit is tender (30 to 60 minutes). Serve warm or at room temperature.
Kathy Humphrey lives in Victoria with her husband and two children. She tries to see cooking for a family not as a chore but as a creative outlet.
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