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Brain Healthy Recipes
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Brain Healthy Recipes

Elaine’s Recipe for Black Bean & Tomato Quinoa

2 tsp grated lime zest    
2 tbs fresh lime juice
2 tbs unsalted butter, melted & cooled  
1 tbs vegetable oil
1 cup quinoa (prewashed kind)  
1 14-15 oz. can black beans drained
2 medium tomatoes, diced   
4 scallions, chopped
¼ cup chopped fresh cilantro (optional)
Method: Whisk together lime zest & juice, butter, oil, sugar and pepper.  Wash quinoa in 3 changes of cold water (if not prewashed).  Cook quinoa in a medium pot of boiling salted water for about ten minutes until almost tender. Drain in a sieve, then set the sieve in the same pot with 1 inch of simmering water. Cover quinoa with a folded kitchen towel, then with a lid. Steam for about 10 minutes. Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt& pepper to taste. Serves 4

Submitted by Elaine Fenner, RN

Rosalie's Brain Healthy Smoothie
1 cup frozen blueberries
1/2 tbsp Spirulina (from the health food store)
1/2 cup nonfat plain yogurt
1 tsp ground flaxseed
1/2 handful of almonds 

Blend and enjoy!!

Submitted by Rosalie Shepherd

Nutritious Trail Mix
1 cup of each dried fruit:
  Raisins, blueberries, cranberries, plums, 
1 cup unsalted peanuts, sunflower seeds or almonds
2 cups whole grain cereal, unsweetened
1/2 cup dark chocolate chips (optional)

Mix and place in zip lock bags for nutrition on the go.

Submitted by Rosalie Shepherd

Heart Healthy Honey Glazed Sweet Potatoes
l/4 cup water
 2 tblsp brown sugar
 2 tblsp honey 
 1 tablespoon olive oil
 2 pounds sweet potatoes (4 large) peeled and cut into wedges

Directions: Preheat oven to 375 F. Lightly coat a 9x13 baking pan with cooking spray.  In a small bowl whisk water, brown sugar, honey and olive oil.  Place a single layer of sweet potatoes in the pan and pour the sauce over them to coat.  Cover and bake until tender (about 45 min.) Turn them once or twice to coat. When tender, remove the cover and continue to bake for about 15 more minutes.

(Baking is the preferred way to cook since boiling leaches out vitamins and minerals.)

Submitted by Rosalie Shepherd


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