Skip to content
Wellness Blog
(Recipe) Meatless Monday: Brain-Smart Smoothie
Cherries and berries may not be available at a Farmer’s Market near you, yet, but frozen berries do retain their vitamins and nutrients well. Add healthy grams of fiber with spinach, dark greens and hemp seeds, and you’ll consume more than half of your daily fiber needs in one smoothie recipe, says fitness expert Tana Amen, BSN, RN, author of The Brain Warrior’s Way Cookbook. Beyond their basic fruity tartness and high levels of vitamin C and K, these super-berries pack in folic acid and minerals like manganese, which are affiliated with brain health. (By many accounts, blackberries are considered one of the most powerful antioxidant foods consumed in the U.S.) Super Berries May Battle Viral Infections, Ulcers, and “Bad” Cholesterol The National Institutes of Health is funding research to study the powerful effects of these “super berries.” In one large study, women who ate more than three servings of blueberries and/or strawberries per week had a 34 percent lower heart attack risk than those who ate less than that. “Brain activity is linked with appropriate nutrition,” says Amen. Even short-term alterations in the quantity and makeup of antioxidants (like berries) can affect your mental cognition, mood and healthy body weight. Certain supplements may also help you get adequate amount of these cancer-fighting antioxidants. As an added health wallop, Amen adds hemp seeds for more calcium and iron; and freeze-dried Chinese goji berries with 20 vitamins and minerals. Shop for your favorite books, supplements and smoothie recipes, and stay tuned for our healthy nutrition tips every Monday. We have so many delicious, quick-and-simple recipes to choose from. What are your favorite smoothie add-ins?
Learn more
Cozy Yam Almond Mash
(RECIPE) Meatless Monday Enjoy our savory Meatless Monday recipe, developed by Tana Amen, BSN, RD, author of The Brain Warrior’s Way Cookbook. She’s created a heart-warming indulgent dish chock-full of vitamins C and A, and other nutrients good for your brain, and your heart. In our Cozy Yam Almond Mash vegetarian recipe, the almonds used are very high in brain-healthy fats and proteins, vitamin E, manganese and magnesium, says Amen. Both of these “m” minerals (manganese and magnesium) are needed by the body to break down and absorb calcium and healthy fats that can boost brain power. They may also bolster bone health and energy metabolism, she says. Remember: Amen uses fiber-rich yams as the feature ingredient in meatless soups and side dishes to help fill you up and satisfy carbohydrate cravings on chilly nights in front of the fire, watching our PBS Specials. Ingredients 4 Servings 1.33 cup yams peeled, chopped 1/3 cup almond milk 1/6 teaspoon erythritol (or another sugar substitute) 1/6 teaspoon nutmeg Directions Medium dice the yams and place in a large pot of water. Boil until tender (20 minutes or so), then drain. Place in a food processor or electric mixer, and then blend yams with almond milk, erythritol and nutmeg. Blend until smooth and enjoy warm or cold. Nutritional Info Per Serving 85 calories 0.5g fat 0.4g sugar 1.5g protein 3g fiber 19.5g carbs 28mg sodium 0.05g saturated fat 0mg cholesterol This recipe was created by Tana Amen BSN, RN, fitness expert and book author. Shop for your favorite books and supplements, and stay tuned for our healthy recipes every Monday.
Learn more